By Kevin Hufford
Happiness, health and well-being are the "Ultimate Three Aspects of Life" that you need to manifest so that you can experience an awesome life, reality and world.
I would like to share with you 10 WAYS, 10 AFFIRMATIONS and 10 MIND POWER QIGONG breathing exercises that I have done and continue to do and that you can use to set yourself on your road to happiness, health and well-being.
1. Make a grateful list 2. Define what happiness means to you
3. Make meaningful goals 4. De-clutter
5. Laugh out loud 6. Mind power qigong
7. Meditate 8. Let more fresh air in
9. Spend some daytime outside 10. Spend some nighttime outside
These are 10 excellent ways to begin your journey in the new year but can also serve as your guiding principles to create and manifest happiness, health and well-being on a daily basis throughout the year and beyond.
Happiness has been defined as a long-lasting and enduring enjoyment of life. It is simply really being in love with living. Happiness may be defined differently for you than for others. To me it is a state of being, reward for achieving good character and the pursuit of rational personal values. From my perspective some examples of important values are the positive and valued treatment of others, a creative and productive career, loving family relationships, successful friendships, positive social interactions and having fun things to do.
Health is of course the state of being where you are free from illness and injury. Health depends upon your positive success in each of your three planes of existence - the physical, the mental and the spiritual.
Well-being in popular usage usually relates to health. But, philosophically well-being is a much broader term that amounts to your notion of how well your life is going. The concept of well-being also includes what is "actually," truly, good for you and not what you may think is good for you. This obviously can vary greatly from person to person.
1. Make a grateful list
Get a pad of paper and a pencil and sit down in a quiet comfortable place. Focus on all the great things that you have and experience in your life that enhance your feelings of joy. Write these on your grateful list and place the list in a convenient location where you can read it each morning and new items to it at the end of the day.
Affirmation 1 - "gratitude is definitely the best way to attract more good things into my life."
Qigong Exercise 1 - Take a few abdominal breaths and relax. INHALE, imagine that you are standing outside on a beautiful night with a dark clear sky, stars shining bright everywhere and say to yourself, "gratitude is definitely the best way..." EXHALE, imagine that thousands of fine silvery threads emanate from your solar plexus and each connects to a star in the universe and say to yourself, "...to attract more good things into my life." REPEAT this for several minutes feeling your connection to the universe, the world and your reality.
2. Define what happiness means to you
Happiness is an attitude, not a physical state. It is a state of being. You need to make the decision to be happy and then go out and create the circumstances and find what makes you happy.
Affirmation 2 - "every atom of my being now resonates with joy and happiness."
Qigong Exercise 2 - Take a few abdominal breaths and relax. INHALE, imagine that warmth and happiness shines from you like the sun's golden rays and it lights up everything around you with positive happy golden energy and say to yourself, "every atom of my being now resonates..." EXHALE, imagine that everything that you lit up now reflects this warmth and happiness back to you and say to yourself, "...with joy and happiness." REPEAT this for several minutes and with each breath you feel warm and happy inside.
3. Make meaningful goals
You need a sense of purpose to thrive. It has been shown that people with dreams and aspirations are happier than those without. There are many areas of your life where you can create goals. Ask yourself, "What is my purpose in life?" "What do I really want to do in my life?" "What kind of life do I want to create for myself?" These questions will help you define yourself and your goals.
Affirmation 3 - "I focus completely on what I am doing and I am happy and grateful that my goal has been achieved."
Qigong Exercise 3 - Take a few abdominal breaths and relax. INHALE, imagine your goal in your mind's eye, see yourself performing the steps to achieve your goal and say to yourself, "I focus completely on what I am doing..." EXHALE, imagine that you have achieved your goal, create a really clear picture of your success and say to yourself, "...and I am happy and grateful that my goal has been achieved." Repeat this for several minutes and with each breath sense and feel the joy that completing your goal brings to you.
4. De-clutter
This is a really super concept and if you want a clear mind you need to de-clutter everything about your life. Specifically, and you may not even realize that this is affecting you, but a clean home is a clean mind and you really will feel better in an orderly environment.
Affirmation 4 - "I will not allow the space in my mind to be cluttered by things that add no value to my life."
Qigong Exercise 4 - Take a few abdominal breaths and relax. INHALE, imagine the cluttered areas of your home perhaps your cupboards, closets, bookcases, bathroom, kid's room and say to yourself, "I will not allow the space in my mind to be cluttered..." EXHALE, imagine what your home would look like all weeded out, clean and organized and say to yourself, "...and I have removed the things that do not add value to my life." Repeat this for several minutes and in the process sense how nice, how fresh your new organized life feels.
5. Laugh out loud
It has been shown through scientific research that laughing releases endorphins and lowers the levels of stress hormones that are circulating in your blood and body. Laughing is good for the soul and we all know how contagious it can be when in the company of friends and relatives.
Affirmation 5 - "I am lightening up, laughing more, playing more, and fully embracing all that's joyful in life.'
Qigong Exercise 5 - Take a few abdominal breaths and relax. INHALE, imagine yourself laughing, EXHALE and feel what it is like to be laughing and put a smile on your face. REPEAT this 6 times. Next place your right hand over your heart and gently place your left hand on top of it. INHALE as you press gently inward with both hands toward your heart, EXHALE as you softly vocalize, "haaaaaaaaaaaaaaaaa, ha, ha,ha,ha, haaaaaa" and focus on what you feel under your right hand, feel the stress leaving your body, feeling great.
6. Mind power and qigong
Through the use of mind power coupled with qigong you can create the Balance, Abundance and Flow that is necessary for stress-free living. You can manifest a higher, more positive state of being. Learning to control your breathing through qigong practice helps you manifest positive responses to the stresses, fears and anxieties that crop up during your day. Mindful breathing brings peace and contentment.
Affirmation 6 - "I use my breath and mind to increase my awareness of self."
Qigong Exercise 6 - Take a few abdominal breaths and relax. INHALE for a count 1-2-3-4, PAUSE your breath for a count of 1-2, EXHALE for a count of 1-2-3-4, PAUSE your breath for a count of 1-2. Repeat this 6 times. Now, INHALE for a count of 1-2-3-4 while saying to yourself, "I use my breath and mind..."
PAUSE for a count of 1-2, EXHALE for a count of 1-2-3-4 while saying to yourself, "...to increase my awareness of self...," PAUSE for a count of 1-2. REPEAT this 6 times. It is here that you can learn to control your body, mind and spirit.
7. Meditate
Through tons of scientific research, medical studies and according to the Dali Lama meditation not only decreases stress, but also triggers a neurological response that makes you happy.
Affirmation 7 - "focus and clearing my mind produces a healing stillness within me."
Qigong Exercise 7 - Take a few abdominal breaths and relax. Focus your eyes on the tip of your nose, INHALE slowly and feel the air as it flows past your nostrils, EXHALE slowly and again feel the air as it flows past your nostrils. REPEAT this 9 times making sure to feel the air as it brushes past your nostrils.
INHALE, feel the air and say to yourself, "focus and clearing my mind..." EXHALE, feel the air and say to yourself, "...produces a healing stillness within me." REPEAT this 9 times. When finished take a moment and reflect on how you are now feeling.
8. Let more fresh air inside
Very often the air inside your place of residence gets stuffy and stagnant. Open a window and let some fresh air in. Fresh air is invigorating and increases the levels of serotonin in your brain. Serotonin is a chemical that helps maintain a "happy feeling," and seems to help keep your mood under control by helping with sleep, calming anxiety, and relieving depression.
Affirmation 8 - "I am grateful for fresh air that comes through my window."
Qigong Exercise 8 - Sit near your open window where there is fresh air (do not sit directly in the draft and if it is chilly make sure you bundle up warmly), INHALE, expand your mind to feel and smell the fresh air and say to yourself, "I am grateful for the fresh air..." EXHALE and say to yourself, "...that comes through my window." REPEAT this for 5-10 minutes. Know that the fresh air is good for your health and mental well-being.
9. Spend some daytime outside
The outside, relative to the inside, is considered to be yang. Daytime is yang and therefore energizing. There is nothing like the bright outdoors, the air, the trees, nature and especially the daylight. Take a walk. Just taking a quick walk, even just down the street and back, can clear your mind and raise your mood.
Affirmation 9 - "Taking a walk in the daylight feels great. It gives me energy and lifts my mood.
Qigong Exercise 9 - Take a few abdominal breaths and relax. As you are walking INHALE to a count of your footsteps 1-2-3-4, then EXHALE to the count of your footsteps 1-2-3-4. REPEAT for several cycles until you have this pattern going nicely (adjust your breath or your walking speed if necessary). INHALE 1-2-3-4 while you say to yourself, "Taking a walk in the daylight feels great..." EXHALE 1-2-3-4- while you say to yourself, "...It gives me energy and lifts my mood." Make sure you smile at the end of each breath and repeat this for your entire walk.
10. Spend some nighttime outside
Nighttime is an awesome time to be outdoors. Compared to daytime it is Yin and thus it can have an immense calming and peaceful effect on your mind and spirit. You might try going stargazing. By looking out at the stars you can experience and really feel the limitless abundance of the Universe. Go out and find a spot relatively free of unnatural light and marvel at the beauty of the night sky and the wonders of the Universe.
Affirmation 10 - "I am being pulled by the infinite field of possibilities, to my true self and the life of my dreams."
Qigong Exercise 10 - Find a nice place outdoors at night where you can look at the sky with little or no extraneous light. Place your right hand on your abdomen so that your thumb covers your navel, then gently place your left hand on top of it. Breath normally, INHALE slowly, EXHALE slowly, as you imagine yourself surrounded by a blanket of universal energy. REPEAT this for 2 to 5 minutes. INHALE and say to yourself, "I am being pulled by the infinite field of possibilities..." EXHALE and say to your self, "...to my true self and the life of my dreams." REPEAT this for as long as you like. Enjoy the nighttime knowing that its peaceful Yin energy is soothing your body mind and spirit.
The above 10 ways are really awesome, inexpensive and in fact FREE ways to create and manifest happiness, health and well-being in your life. But, I think that an 11th and very beneficial way to manifest happiness, health and well-being is to share with others. To share with your family and friends by telling them, showing them and experiencing with them what makes you happy. Let them know the things that you are doing. Everyone can learn from each other so share your happiness, your health and your well-being with everyone that you meet. Together we can all move the universe and the world to a higher level of consciousness. Remember - It's Your health! Create It Now!
I would like to share with you 10 WAYS, 10 AFFIRMATIONS and 10 MIND POWER QIGONG breathing exercises that I have done and continue to do and that you can use to set yourself on your road to happiness, health and well-being.
1. Make a grateful list 2. Define what happiness means to you
3. Make meaningful goals 4. De-clutter
5. Laugh out loud 6. Mind power qigong
7. Meditate 8. Let more fresh air in
9. Spend some daytime outside 10. Spend some nighttime outside
These are 10 excellent ways to begin your journey in the new year but can also serve as your guiding principles to create and manifest happiness, health and well-being on a daily basis throughout the year and beyond.
Happiness has been defined as a long-lasting and enduring enjoyment of life. It is simply really being in love with living. Happiness may be defined differently for you than for others. To me it is a state of being, reward for achieving good character and the pursuit of rational personal values. From my perspective some examples of important values are the positive and valued treatment of others, a creative and productive career, loving family relationships, successful friendships, positive social interactions and having fun things to do.
Health is of course the state of being where you are free from illness and injury. Health depends upon your positive success in each of your three planes of existence - the physical, the mental and the spiritual.
Well-being in popular usage usually relates to health. But, philosophically well-being is a much broader term that amounts to your notion of how well your life is going. The concept of well-being also includes what is "actually," truly, good for you and not what you may think is good for you. This obviously can vary greatly from person to person.
1. Make a grateful list
Get a pad of paper and a pencil and sit down in a quiet comfortable place. Focus on all the great things that you have and experience in your life that enhance your feelings of joy. Write these on your grateful list and place the list in a convenient location where you can read it each morning and new items to it at the end of the day.
Affirmation 1 - "gratitude is definitely the best way to attract more good things into my life."
Qigong Exercise 1 - Take a few abdominal breaths and relax. INHALE, imagine that you are standing outside on a beautiful night with a dark clear sky, stars shining bright everywhere and say to yourself, "gratitude is definitely the best way..." EXHALE, imagine that thousands of fine silvery threads emanate from your solar plexus and each connects to a star in the universe and say to yourself, "...to attract more good things into my life." REPEAT this for several minutes feeling your connection to the universe, the world and your reality.
2. Define what happiness means to you
Happiness is an attitude, not a physical state. It is a state of being. You need to make the decision to be happy and then go out and create the circumstances and find what makes you happy.
Affirmation 2 - "every atom of my being now resonates with joy and happiness."
Qigong Exercise 2 - Take a few abdominal breaths and relax. INHALE, imagine that warmth and happiness shines from you like the sun's golden rays and it lights up everything around you with positive happy golden energy and say to yourself, "every atom of my being now resonates..." EXHALE, imagine that everything that you lit up now reflects this warmth and happiness back to you and say to yourself, "...with joy and happiness." REPEAT this for several minutes and with each breath you feel warm and happy inside.
3. Make meaningful goals
You need a sense of purpose to thrive. It has been shown that people with dreams and aspirations are happier than those without. There are many areas of your life where you can create goals. Ask yourself, "What is my purpose in life?" "What do I really want to do in my life?" "What kind of life do I want to create for myself?" These questions will help you define yourself and your goals.
Affirmation 3 - "I focus completely on what I am doing and I am happy and grateful that my goal has been achieved."
Qigong Exercise 3 - Take a few abdominal breaths and relax. INHALE, imagine your goal in your mind's eye, see yourself performing the steps to achieve your goal and say to yourself, "I focus completely on what I am doing..." EXHALE, imagine that you have achieved your goal, create a really clear picture of your success and say to yourself, "...and I am happy and grateful that my goal has been achieved." Repeat this for several minutes and with each breath sense and feel the joy that completing your goal brings to you.
4. De-clutter
This is a really super concept and if you want a clear mind you need to de-clutter everything about your life. Specifically, and you may not even realize that this is affecting you, but a clean home is a clean mind and you really will feel better in an orderly environment.
Affirmation 4 - "I will not allow the space in my mind to be cluttered by things that add no value to my life."
Qigong Exercise 4 - Take a few abdominal breaths and relax. INHALE, imagine the cluttered areas of your home perhaps your cupboards, closets, bookcases, bathroom, kid's room and say to yourself, "I will not allow the space in my mind to be cluttered..." EXHALE, imagine what your home would look like all weeded out, clean and organized and say to yourself, "...and I have removed the things that do not add value to my life." Repeat this for several minutes and in the process sense how nice, how fresh your new organized life feels.
5. Laugh out loud
It has been shown through scientific research that laughing releases endorphins and lowers the levels of stress hormones that are circulating in your blood and body. Laughing is good for the soul and we all know how contagious it can be when in the company of friends and relatives.
Affirmation 5 - "I am lightening up, laughing more, playing more, and fully embracing all that's joyful in life.'
Qigong Exercise 5 - Take a few abdominal breaths and relax. INHALE, imagine yourself laughing, EXHALE and feel what it is like to be laughing and put a smile on your face. REPEAT this 6 times. Next place your right hand over your heart and gently place your left hand on top of it. INHALE as you press gently inward with both hands toward your heart, EXHALE as you softly vocalize, "haaaaaaaaaaaaaaaaa, ha, ha,ha,ha, haaaaaa" and focus on what you feel under your right hand, feel the stress leaving your body, feeling great.
6. Mind power and qigong
Through the use of mind power coupled with qigong you can create the Balance, Abundance and Flow that is necessary for stress-free living. You can manifest a higher, more positive state of being. Learning to control your breathing through qigong practice helps you manifest positive responses to the stresses, fears and anxieties that crop up during your day. Mindful breathing brings peace and contentment.
Affirmation 6 - "I use my breath and mind to increase my awareness of self."
Qigong Exercise 6 - Take a few abdominal breaths and relax. INHALE for a count 1-2-3-4, PAUSE your breath for a count of 1-2, EXHALE for a count of 1-2-3-4, PAUSE your breath for a count of 1-2. Repeat this 6 times. Now, INHALE for a count of 1-2-3-4 while saying to yourself, "I use my breath and mind..."
PAUSE for a count of 1-2, EXHALE for a count of 1-2-3-4 while saying to yourself, "...to increase my awareness of self...," PAUSE for a count of 1-2. REPEAT this 6 times. It is here that you can learn to control your body, mind and spirit.
7. Meditate
Through tons of scientific research, medical studies and according to the Dali Lama meditation not only decreases stress, but also triggers a neurological response that makes you happy.
Affirmation 7 - "focus and clearing my mind produces a healing stillness within me."
Qigong Exercise 7 - Take a few abdominal breaths and relax. Focus your eyes on the tip of your nose, INHALE slowly and feel the air as it flows past your nostrils, EXHALE slowly and again feel the air as it flows past your nostrils. REPEAT this 9 times making sure to feel the air as it brushes past your nostrils.
INHALE, feel the air and say to yourself, "focus and clearing my mind..." EXHALE, feel the air and say to yourself, "...produces a healing stillness within me." REPEAT this 9 times. When finished take a moment and reflect on how you are now feeling.
8. Let more fresh air inside
Very often the air inside your place of residence gets stuffy and stagnant. Open a window and let some fresh air in. Fresh air is invigorating and increases the levels of serotonin in your brain. Serotonin is a chemical that helps maintain a "happy feeling," and seems to help keep your mood under control by helping with sleep, calming anxiety, and relieving depression.
Affirmation 8 - "I am grateful for fresh air that comes through my window."
Qigong Exercise 8 - Sit near your open window where there is fresh air (do not sit directly in the draft and if it is chilly make sure you bundle up warmly), INHALE, expand your mind to feel and smell the fresh air and say to yourself, "I am grateful for the fresh air..." EXHALE and say to yourself, "...that comes through my window." REPEAT this for 5-10 minutes. Know that the fresh air is good for your health and mental well-being.
9. Spend some daytime outside
The outside, relative to the inside, is considered to be yang. Daytime is yang and therefore energizing. There is nothing like the bright outdoors, the air, the trees, nature and especially the daylight. Take a walk. Just taking a quick walk, even just down the street and back, can clear your mind and raise your mood.
Affirmation 9 - "Taking a walk in the daylight feels great. It gives me energy and lifts my mood.
Qigong Exercise 9 - Take a few abdominal breaths and relax. As you are walking INHALE to a count of your footsteps 1-2-3-4, then EXHALE to the count of your footsteps 1-2-3-4. REPEAT for several cycles until you have this pattern going nicely (adjust your breath or your walking speed if necessary). INHALE 1-2-3-4 while you say to yourself, "Taking a walk in the daylight feels great..." EXHALE 1-2-3-4- while you say to yourself, "...It gives me energy and lifts my mood." Make sure you smile at the end of each breath and repeat this for your entire walk.
10. Spend some nighttime outside
Nighttime is an awesome time to be outdoors. Compared to daytime it is Yin and thus it can have an immense calming and peaceful effect on your mind and spirit. You might try going stargazing. By looking out at the stars you can experience and really feel the limitless abundance of the Universe. Go out and find a spot relatively free of unnatural light and marvel at the beauty of the night sky and the wonders of the Universe.
Affirmation 10 - "I am being pulled by the infinite field of possibilities, to my true self and the life of my dreams."
Qigong Exercise 10 - Find a nice place outdoors at night where you can look at the sky with little or no extraneous light. Place your right hand on your abdomen so that your thumb covers your navel, then gently place your left hand on top of it. Breath normally, INHALE slowly, EXHALE slowly, as you imagine yourself surrounded by a blanket of universal energy. REPEAT this for 2 to 5 minutes. INHALE and say to yourself, "I am being pulled by the infinite field of possibilities..." EXHALE and say to your self, "...to my true self and the life of my dreams." REPEAT this for as long as you like. Enjoy the nighttime knowing that its peaceful Yin energy is soothing your body mind and spirit.
The above 10 ways are really awesome, inexpensive and in fact FREE ways to create and manifest happiness, health and well-being in your life. But, I think that an 11th and very beneficial way to manifest happiness, health and well-being is to share with others. To share with your family and friends by telling them, showing them and experiencing with them what makes you happy. Let them know the things that you are doing. Everyone can learn from each other so share your happiness, your health and your well-being with everyone that you meet. Together we can all move the universe and the world to a higher level of consciousness. Remember - It's Your health! Create It Now!
Kevin Hufford is a respected qigong master and teaches classes, seminars and instructor certification in upstate New York, the USA and Internationally. He is the founder of a new and revolutionary system called Mind Power Qigong. For more information and to CLAIM YOUR COPY of "It's Your Health, Create It NOW!" please visit - http://mindpowerqigong.com
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