7 Ways to Use Mindfulness to Attack Worry

Just like that, you’re frozen. You don’t know what to do or how to move forward. Your thoughts circle like vultures, waiting for your inevitable demise. It’s only a matter of time.

 

Worry has a way of derailing everything about your day. Using mindfulness, though, is a quick, easy way to get things back on track.

 

Stay in the Moment

 

You begin by taking a step back to examine the worrying thought, starting with the acceptance of the thought itself. This is the heart of mindfulness. Trying to ignore the worry only makes it worse. By giving the thought your attention, and then placing a label on it, you take power away from it. For example, if you’re worried about money, you might start by telling yourself, “Yes, I am worried about paying the bills this month.”

 

Find the Emotions

 

Once you’ve labeled your worries, identify the emotion accompanying it. Once you’ve got this, ask yourself honestly, what do these emotions make you feel like doing?

 

Kill the Worry with Normalcy

 

Instead of avoiding the worry, pay mindful attention to it and remind yourself this worry is normal. Do this every time it comes up. Eventually, it will seem less threatening.

 

Look for Patterns

 

Do these worries creep up at certain times? Using mindfulness means you’re paying attention to your thoughts in the moment. Understanding your triggers is a great way to keep the worrying thought from happening at all, as you’ll find yourself catching those damaging thoughts much faster and will be able to shut them down that much faster.

 

Redirect

 

With mindfulness, you’re very much aware of the worries the moment they begin. This also means you’re capable of taking control of those thoughts and spinning them around onto something else immediately, putting your attention there instead.

 

Allow the Emotion to Play Out

 

Worry comes with a slew of negative emotions. Mindfulness means you’re aware of what you’re feeling right now. If you discover yourself falling into the fears and anxiety coupled with worry, let them play out, watching them as if from a distance, rather than suppress them, allowing them to dissipate naturally rather than escalate.

 

Flip it Around

 

Worried about trying something new? Rather than avoid it, try it anyway. By reacting to worries you know are irrational with action, more often than not, you’ll find you really had nothing to worry about in the first place. A word of caution? Sometimes worry is there for a good reason. Be careful which ones you challenge.

 

Remember, the whole point of mindfulness is to be in the moment and pay very close attention to what’s going on both internally and externally. Worry really doesn’t bear up under such close scrutiny. The act of simply paying attention will change the game significantly.

 

Journal Your Way to Self-Worth

Journaling is a fantastic way to build your self-worth. It’s a well-established practice in therapy and psychology, and it works equally well for children and adults. Journaling can be art or writing or a collage or a combination of whatever feels right for you. 

 

There is a range of prompts to help you get over the fear of the blank page or to help you get over those ‘um, I don’t know’ moments. This article provides a few suggestions, but once you get into the swing of journaling, the ideas will flow!

 

• You can make it easier to break-through the ‘bashful barrier’ if you find it hard to find positive things to say - you can start at the back of the journal and work forward, write in a spiral or turn your book sideways or upside-down. 

 

• Write in your happiest memories and include photos of parties, holidays and loved ones. You can make timelines of the best days in your life that make you feel proud of yourself, like graduation, your first job, your first solo car trip. Work over multiple or fold-out pages, make double-spreads, include photos as well.

 

• You can use affirmations to remind yourself of your positive traits, for example

o   I am kind 

o   I am good at…

o   People really like my…

o   I’m proud I can…

o   I am loved by…

o   I feel good when…

 

• Think of three things your Inner Critic finds fault with and consciously turn them around – write down the positive in your journal. You can use your journal as a way of visualizing your goals – what do you want to achieve, feel or do today, this week, by Christmas? 

 

• You can also make your journal a beautiful object – go to an art store and buy your favorite colors in a range of media – pencils, watercolors, collage papers, stamps. Use glitter, stickers, puff paints – you can go wild and treat your inner child. Your book about you will reflect all the colors within. Or maybe you’d prefer something more minimalist – make your journal a thing of monochrome beauty, use lovely rich Japanese inks, textured papers, graphite. Experiment with pens, pencils, and brushes – see how many different lines you can make. 

 

Make journaling a happy activity. Something that you enjoy working on and reading. And then when you do have times when you’re not feeling so good about yourself, you have a tangible object to look at to defeat your Inner Critic.

Top Tips for Staying Inspired According to Life Coaches

The job of a life coach is relatively unique. It’s a heavy responsibility to act as both guide and guru to help keep your clients on track toward achieving their goals. That’s why it’s so important to stay motivated – especially when your day job is in motivating others on a fairly regular basis.

 

How do life coaches stay inspired? We can each take a page from their book to keep motivated and fulfilled in our lives. 

 

1. Life coaches set firm boundaries. You can't take on your client's lives or problems. Maintaining a professional distance is essential not just for the health of the client, who needs to learn how to succeed on their own, but also for the mental health of those doing the guiding.

 

How can you apply this to your own life? Are there people in your life who expect too much of you? Do you always give in? Learn why boundaries are important and how you can set them in a loving, yet firm way.

 

2. Life coaches remember to put themselves first once in a while. There's a lot to be said for ‘me time.' For someone who lives by inspiration, you must ensure you consistently replenish your energy, and your natural positivity is at the fore. That is crucial for success.

 

What does this mean for you? Take time for a massage or bubble bath. Read things that inspire. Schedule a date with yourself, where you concentrate entirely on you. Repeat as often as necessary to keep your mood positive.

 

3. Find a friend. Going it alone is never easy. Having someone you can turn to is healthy and necessary. Life coaches understand that too much time alone can lead to depression. We all need others to keep us inspired to move ahead.

 

A life coach would tell us we need to take time for close relationships too. Feeling connected and supported naturally leads to staying in a positive mental space, even when times are tough.

 

5. Journal about it. A life coach well knows the value of journaling. A gratitude journal keeps you focused on the positive things that happen each day so you can draw upon those experiences later as you need. 

 

For you, find the magic that lies in writing about the things that go right, that you're thankful about daily. A grateful heart breeds inspiration and keeps you from exploring the negativity just because others are.

 

You don't have to be a life coach to stay confident and inspired. But you can use their tricks to keep positivity high in your own life. Staying inspired isn't all that hard. It's mostly about remaining aware of the world around you and remembering to look for the good first in all things.

 

Top 4 Reasons Why You Should Aspire to Inspire Others

How many people do we come into contact with every day? Think about it. You talk to your co-workers or classmates. You brush up against how many strangers from the clerk in the grocery store to the barista who made you that cup of coffee? We spend time with friends, or we go out and do things with the expectation of meeting new people. It’s probably safe to say that in a week you've probably interacted with, at least on some level, a hundred people, most of which you barely talked to at all.

 

But what if you were capable of taking those interactions deeper, to the level of something special. Unique. What if you could inspire someone else, and indeed make a difference in their lives? 

 

It's a powerful thought. Of course, you can’t change every interaction – it would be impossible to get anything done if you did. But when you stop to think about the value that you bring to the world, the things that you know and understand in ways that no one else does, there comes the point where you have to ask, what if you could share that with someone else?

 

In short, what if you could be inspiring? It’s not as hard as you think. Here are four ways that will hopefully convince you that yes, you should “aspire to inspire.”

 

1. You can help someone realize their potential. Personal growth is a fascinating process. As you get to know people, you get to see them in their highs and lows. It’s where those lows occur where you can find an opportunity. A word of encouragement at the right time might be just what they need to labor on and overcome a challenge. 

 

2. It’s life-changing – for both you and them. Personal growth culminates in those tremendous moments where you might be just the person to inspire someone to change their path entirely or to consider a course of action that they might not have before.

 

3. The world becomes a better place. OK, maybe this seems a little over the top but think about it for a minute. That person you inspired might go on to encourage someone else. Or may build something or do something amazing. Imagine now that all of that started with you. Like ripples in a pond after a rock is thrown into the water, you never know just how far that influence will spread, and what shore those ripples will eventually touch. 

 

4. YOU change. Remember that you're not in it to see what you can get out of it. Inspiring others though has a way of rewarding you both personal fulfillment and growth. In the end, you’re not going to be the same person you were anymore. That kind of satisfaction comes with a unique special kind of happiness.

 

Aspiring to Inspire is a fantastic process. Give it a try – you'll be amazed at where you end up. 

 

Why You Should Choose Inspiration Over Motivation

Inspiration and motivation are not the same things. There is an argument that they are quite the opposite from one another. Inspiration is a strong desire to create, to reach out and make something or do something that never existed before. Motivation is a general willingness or the reason for an action.

 

What’s the difference? It’s all in how we express it. Motivated people charge forward, not letting anyone stop them or interfere with their process. Inspiration, on the other hand, pulls other in your wake and drags them along. With motivation, you grab the vision and run with it. With inspiration, the idea grabs hold of you.

 

Have you ever had an inspiration? You can probably remember every detail, the time it hit, the idea behind it, the way it felt. With motivation, that comes and goes and maybe you remember the project that came from it, but not in the fine detail that inspiration leaves on you.

 

And that is probably the most significant difference. Motivation wears out. Often it runs out long before the project is over. Inspiration can last a lifetime and take you to new horizons you’d never thought of before.

 

Motivation is like the coach that yells about “getting up,” “hitting harder,” “running faster.” It’s the push that we need to get over the initial slump or over that mid-point. Inspiration doesn’t need a push or a press. Inspiration is more like finding a new perspective, a fresh eye where you’ve never known existed.

 

You cannot teach inspiration; it can’t be passed on from one person to another. Inspiration comes indirectly, stealing into our thoughts when we don’t expect it when we’re clear-headed and often concentrating on something else.

 

Motivation is the drive to bring creation to reality, to finish the project, but inspiration is the birth of creativity. Inspiration can be a life-changing event that completely realigns your perspective on a permanent basis. 

 

Motivation is independent of passion. Motivation is often a replacement for passion; inspiration is passion at its most raw. Inspiration is an idea, a vision that takes hold and never let's go. People who are inspired are more likely to succeed, more likely to influence others.

 

Being motivated to a task typically does not motivate another. Being inspired, on the other is contagious. Inspired people catch others in their passion and create inspiration in them. It’s easy to get caught up in a dream and then dream your vision, making inspiration the more valuable of the two.

 

Wondering Why You Are Not Getting Rich Quickly

The one thing I have learned, when it comes to building wealth, is the fact that there are no short cuts to instant riches. While there have been a few high profile incidents of extreme wealth being created almost overnight, as in the case of Google and a few other "instant" successes, even in these cases there has been huge risk and extensive capital expended in order to create the wealth. In fact the most important factors which lead to success in business are the willingness to assume risk, willingness to expend capital, the ability to focus on an idea and bring it to fruition and some good old fashioned luck.

 

While I'll be the first to recognize there are some people who just seem to stumble into a situation and are in the right place at the right time, or that some folks will win the lottery, sell a stock at just the right time, or buy and sell real estate for a quick profit, most people who have built wealth have done so over time. Furthermore, they approach investing with a disciplined plan and the relentless pursuit of their dream. I will focus the rest of this article on the people who build wealth through a disciplined approach. Following this model is more likely to lead to the desired goal of financial security.

 

Many people wish to own their own business and be an entrepreneur, but many of us don't have the "brainstorm idea" which leads to a blockbuster business, or one that totally changes the dynamics of a business model. Luckily, this is not necessary in order to succeed as an entrepreneur. While it would be nice to come up with one of these blockbuster ideas, there are plenty of other ways to become the owner of your own business. Purchasing an existing business is one such way to join the ranks of the business world. There are individual businesses and franchises which can be purchased outright, or financed by various means. This is usually an expensive endeavour, and usually requires leaving your full time job in order to manage the business. This also involves a degree of risk, but if you do your homework, and devote the time it takes to manage the leverage of the purchase price, plus the day to day operations, it can be an excellent way to build long term wealth.

 

If the idea of owning a business while maintaining a full time job is more your cup of tea, there are many business models which can facilitate this. Again, there is no free ride, because nobody is going to provide you with all of the tools to run a profitable business, without some cost. Unless you are strictly interested in doing a specific task at home for a fee, most of the business models I've reviewed for an at home or online business require money to be spent for hosting a site, joining affiliates and marketing. These are reasonable expectations when you utilize an existing franchise, or affiliate program. Developing multiple streams of income is very desirable and can be achieved by developing a home business along with your full time job. While your goal may be to eventually quit your full time employment, or augment retirement, developing an online or home business can be a rewarding way to be an entrepreneur.

 

So, if getting rich quickly is your main goal, then there is a good possibility you will continue to go from one "cocktail party conversation" trend to another, such as day trading or real estate flipping. We all know where those bubbles have led. This is the equivalent of gambling, and while I know full well sometimes people do quite well gambling, I don't recommend it as an investment technique. If building real wealth is your goal, then developing streams of income and systematically investing in diversified assets will lead to ever increasing equity and financial security. One day you'll look at your portfolio of investments and realize you've built wealth faster than you thought you would.

 

Wealth Building: An Advantage of Home Ownership

As you grow older, the issue of wealth building comes front and center. Wealth building simply refers to increasing the net value of your total assets. Wealth building over time is one of the advantages of home ownership.

 

Building Equity

 

Owning a home can help you build wealth in two ways. First, you build equity by paying down your mortgage. A certain percentage of each mortgage payment goes towards a reduction in the total amount owed. Typically, payments in the first few years of the mortgage are primarily applied to interest on the loans. As time passes, however, more and more of each payment is applied to the outstanding loan amount. Before you know it, the $300,000 loan is down to $50,000 and you’ve gained $250,000 in wealth.

 

Appreciation is the second wealth building advantage to home ownership. Each year, the value of your home will increase or decrease slightly based on market prices. Over time, real estate has always appreciated in value. In the current market, homes in some parts of the country are appreciating at rates as high as fifteen to twenty percent! Appreciation is a very popular subject with homeowners.

 

Wealth Building Example

 

Let’s look at a simple demonstration of how advantageous home ownership can be. Assume you buy a home in 2005 for $400,000 and, for the purpose of simply mathematics, pay no down. Over the next 10 years, your mortgage payments reduce the outstanding mortgage by $100,000 and the home increases in value to $600,000. The value of your home as a net asset has grown to $300,000 [$600,000 minus $300,000]! If you had rented during this period, you would have missed out on $300,000 in wealth. This simple example should show you the advantage of home ownership.

 

Historically, home ownership is one the best ways for families to build wealth. If you don’t currently own a home, you should start looking for one.

 

Wealth Management Solutions: Options Abound

Wealth management is a difficult concept to grasp for many people, especially in terms of investment and savings for the future. With options like stocks, bonds, 401K’s, 529’s, and more, choosing the right wealth management option can be tough at best and impossibly confusing in many circumstances. That’s why there are wealth management firms who are experts in these services and exist solely to help guide high net worth individuals through the aches and pains of wealth management and private banking, as well as educating people on where to put their money and how each investment will help their finances grow.

 

Private Banking

 

If you are interested in learning more about the various ways to invest your money or plan for retirement, you should perhaps look into private banking options. In private banking, you have a direct account manager that you can contact any time with any questions regarding your account and how your assets are being handled. There are many options for investment through private banking, and most are fairly simple to understand, making this a preferred option for many individuals who are unfamiliar with wealth management.

 

Wealth Management Services

 

For those who don’t quite understand the concept behind wealth management services are available from a number of avenues to assist in the determination of how to handle finances. Wealth management means more than sticking to a budget; it also means planning for the future, and various institutions can assist in teaching individuals how to manage their money, as well as in providing complete wealth management services.

 

Wealth Management Firms

 

Have you considered a wealth management firm? You’ve spoken to private bankers and don’t like the options they provide for wealth management. You aren’t a fan of computers, so you don’t want to invest in wealth management software. However, you need a customized solution for your assets to build at a greater rate, and you have no idea where to invest. Wealth management firms are built on the basis of helping you to follow the right avenue. With a personal advisor, you’ll be able to configure your investment options to achieve your specific goals with as much or as little input as you feel is necessary.

 

Wealth Management Software

 

You may also consider the benefits of wealth management software. Many people have a hard time managing their finances enough to plan from pay check to pay check, much less to have a goal for the future. When it comes to wealth management, most people are completely flustered by the thought of having a budget that considers not only the groceries to buy tomorrow, but also the ones you’ll need to buy after retirement in 40 years. Wealth management software is a helpful tool in building your financial plans so that you can feel comfortable with your current lifestyle, be assured that you’ll have the assets you need in the future, and can fulfil some of your dreams in the interim.

 

The Ultimate Wealth Building System

Most people search for the ultimate wealth building system for most of their lives. It may surprise you to know that you own half of it the day you are born.

 

What half do you own? It’s your ability to make money. No matter what your education level or skill level, you have income earning power. Want to hear the good news about that and how it connects you to the ultimate wealth building system?

 

It’s not how much you make; it’s what you do with it that determines your financial condition.

 

The second half of the ultimate wealth building system is what you do with the money that you earn. There is a system to controlling the flow of money to create wealth. Very rich people know this system. It works whether you are an employee who works for someone else and you are using the system to control the flow of your personal income, or if you are a business owner using the system to control the flow of the company’s income. It is an amazingly simple system.

 

1) SPEND LESS THAN YOU MAKE - Cut your expenses back to operate within your income.

 

2) PUT 10% OF YOUR INCOME AWAY IN SAVINGS and don’t ever spend it. Set aside regular amounts of cash from your income for the future - always pay yourself first and put the money in savings toward gaining financial freedom. The ultimate wealth building system requires a minimum of 10% of income into savings out of every dime you earn. Just sock it away and forget you even have it. As it builds up, move it to places that earn better interest than the bank savings accounts. This includes buying houses and commercial buildings you can rent out to make more money.

 

3) DO NOT BUY ON CREDIT - pay cash instead. Debt is a disease that you should avoid contracting. Figure out what you want to buy and put money away towards the purchase every week until you have the cash. For large purchases like cars, furniture and equipment, buy used instead of brand new. Remember, those items lose value from the moment you buy them.

 

4) FIND WAYS TO MAKE MORE MONEY - the personal cost of living goes up about 3.5% every year, so you need to make more money just to keep up. If you work for someone else, increase your value to the company by taking on more responsibility and learning to do more; then ask for a raise. Be willing to work a second job if you have to in order to get out of debt and start putting money away.

 

If you own a business, look over your line of products and services and figure out how to sell more of the profitable items. Be willing to discontinue items that are not bringing in enough profit for the time, effort and cost to sell them. The secret to making more money is pretty simple if you put your attention on it.

 

5) USE YOUR MONEY TO INCREASE YOUR INCOME - After paying your ultimate wealth building system the 10% into savings and paying your bills, use any money left over in ways that increase your ability to produce more income.

 

Why is controlling the flow of money so important? It is the energy and life blood of a business or household. It is necessary to pump it through the income producing areas first to keep it running well. Everything runs smoother when cash is available.

 

Seems simple, right? And it is simple. The ultimate wealth building system is easily learned, and can be used to gain your financial freedom. It does, however, take personal discipline and commitment to achieve the goal of financial independence so you never have to worry about money again.

 

The really great news is that you have control over this system. Done correctly and consistently, the end result is always having lots of cash on hand, all bills paid, and plenty of money in reserves to finance what you really want to do with your money; not just pay bills. How well you control the flow of your money will determine how well your company or family will survive now and into the future. Correctly applying these five steps will make this wealth building system work for you.

 

The Two Biggest Thieves In Regards To Wealth Building

The two biggest wealth thieves a person will encounter are tax deductions and lawsuits. Taxes work against you by chipping away at your wealth. These include federal income taxes (deducting up to 39% of your income), state taxes (deducting up to 9.6%), and self-employment or social security (over 15.5 %.). The average American is paying 42-55% in taxes. Ironically, the wealthiest people in the U.S. are paying only single digits taxes. Rest assured, because there is something you can do about this, and it won’t cost you the $500/hr that these wealthy people are paying for tax tips from their specialists.

 

Next, lawsuits are the other evil. This is not the slow reduction of your wealth as with taxes. It is the sudden confiscation of the money you worked hard to build. You can literally fall from the top of the totem pole to the bottom of the barrel overnight. I believe there are no winners in lawsuits because even ‘winning’ a lawsuit takes up time and money that will set you back. Once again, you can protect yourself by learning how to structure yourself properly. You can "bullet-proof" your assets. You can even avoid lawsuits all together.

 

Crucial to understanding these strategies is differentiating the concepts of asset and liability. Ask yourself the following: Is a real estate investment an asset or a liability? You may be thinking, ‘It generates income and provides equity; therefore, it has to be an asset.

 

However, the answer is more complex. You must look at how you hold title to that property. If you own it incorrectly and are not properly structured, you could be putting yourself at risk. If you have your home, your car, your bank accounts all lumped together, someone can take them all away in one sweep. Therefore, you must learn how entity structure.