Progressive Muscle Relaxation will teach you how to relax your muscles through a 2 step process. 

First, you tense particular muscle groups in your body, such as your neck and shoulders. 
Then, you release the tension and notice how your muscles feel when you relaxed. 

Studies have shown that progressive relaxation can lower overall stress levels and increase feelings of well-being. You can lower the level of stress you experience each day by spending 10 minutes tensing and relaxing your muscles.

People with anxiety are often so tense that they don’t even know what being relaxed feels like. Through practice you can learn to distinguish between a tensed muscle and a relaxed muscle. 
​
Then, you can begin to “trigger” this relaxed state at the first sign of tension that accompanies your feelings of anxiety or stress.

A systematic review conducted in 2008 and published in the journal BMC Psychiatry showed the efficacy of relaxation training, including PMR, in the treatment of anxiety. 
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Therefore, if you are looking for evidence-based options to help treat your social anxiety, PMR may be a good choice.

Please note - Relaxation techniques such as progressive muscle relaxation can be helpful to relief mild to moderate stress and social anxiety. However, if you have severe untreated social anxiety, it is important to consult with a doctor or mental health professional to obtain suitable treatment.

When we get to the battlefield, we should pick the right luggage and opt for the bullet proof. Life’s options give us arrays of more options. In life’s battle, we will get hit and bruised. Wearing bullet proof armor in life means “self change” – change that comes from within. Our attitude, our behavior, and our way of thinking.


Eventually, building your self esteem will lead to self improvement. If we become responsible for who we are, what we have and what we do, it will be like a flame spreading from the inside out.
When we develop our self esteem, we have to take control of our self discipline, our mission, and our values. 


Self esteem brings about self improvement. How do you start to put up the blocks of self esteem?


Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you to self improvement by building a good self esteem first.
​

You spot an eye-catching girl sitting by herself at a party. You think to yourself, “she looks so perfectly calm and confident.” 


But if you could read her mind, you would see clouds of thoughts and it might amaze you that she’s thinking “are people talking about why I am seated here alone?... Why don’t guys find me attractive? ...I don’t like my ankles.”


We look at a young business entrepreneur and say “Wow, what else can he ask for?”  He stares at himself at the mirror and murmur to himself “I hate my big ears…why have I so few friends.”
Some people never tires of talking. And in most conversations, it is only them who seems to be interested in the things they have to say. 


An important key to self improvement is to talk to a trusted friend. Find someone who you trust. Ask questions like “do you think I am ill-mannered?”, do I bore you when we are together, do my breath smell?” and so on..


Your friend’s answers may surprise you and he or she will know that you are interested in improving yourself. In return you may help your friend with positive criticism. This is a win-win situation.

​Remember, you cannot give what you do not have. Be a product of self improvement first before you can tell other people how to improve themselves. 


The first step to true self improvement is to accepting yourself. Stop thinking of yourselves as second-rate beings. Forget the repetitive thought of “If only I was richer... if only I was thinner” and so on. 
Being yourself is observing you, finding out how to express yourself and be pleased with who you are. 


For a few individuals, it's finding out how to love yourself, for other people, it's not shrouding who you are or altering things about you to fit in. 


You can't be yourself if you don't understand, know, and live with yourself first. It ought to be your basic goal to discover this. Attempt to take time for yourself and chew over your life and selections. 


Work at accepting errors and selections you've arrived at; they're complete and in the past, so there's no use howling over spilled milk. Quit caring about how individuals perceive you. 


It truly doesn't matter. It's unimaginable to be yourself when you're caught up in questioning "Do they think I'm comical? Does she think I'm plump? Do they believe I'm unintelligent?" 


To be yourself, you've got to release these concerns and just let your conduct flow, with only your thoughtfulness of other people as a filter — not their consideration of you. 
        

Self-improvement and self love is the virtue of acceptance and contentment. Happiness will follow where self improvement has taken place.
​

​Everything that happens to us happens in purpose. 
Sometimes, one thing leads to another. Instead of  staying in a cage of fear and crying over past failures and experiences, rather treat them as teachers and they may just become your tools in both self-improvement and success.

​Did you watch the film Patch Adams? Hunter “patch” Adams is a medical student who did not make it through the board exams. After months of suffering in melancholy and depression, he decided to voluntarily admitted himself in a psychiatric ward, seeking for medical attention. As he stayed in hospital for many months, he met different people.

He met a catatonic, a mentally retarded, a schizophrenic and so on. He found ways of treating his own problems and he realized that he needs to get back on track, that he still want to become a doctor. The positive attitude he carried himself with brought him self improvement and great success. 


Did he succeed? He became the best doctor his country has ever known.

Take these tips:
​
•    Stop thinking and feeling as if you’re a failure, because you’re not. How can others accept you if YOU can’t accept YOU?

•    When you see hunks and models on TV, think more on self- improvement, not self pitying.

•    When people feel so down and low about themselves, help them move up. Don’t go down with them. They’ll pull you down further and both of you will end up feeling inferior.

•    The world is a large room for lessons, not mistakes. There’s always a next time. Make rooms for self-improvement.

•    Take things one at a time. There is no overnight pill. Self improvement takes time but eventually leads to success. Just take one day at a time.

•    Set meaningful and achievable goals. It hopes and aims to result to an improved and better YOU.

•    Little things mean BIG to other people. Just greeting someone with a pat on the back can mean so much to someone else.
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•    Remember there’s no such thing as ‘over night success

Better Yourself Master Your Life
Are you living the life you really want? Make your life one you actually want to live by learning how look inside yourself and not to the outside world for answers.
The detailed and flexible worksheets in this helpful guide will help you break out of your rut and learn the path to a better you through self-reflection and analysis. Now available on AMAZON.

​Make Use of Taste to Improve the Quality of Your Life
​
Your taste is fundamental to your eating and drinking behaviours, and you do those many times every day.

4.    To assist yourself to get a preference for healthy foods, browse the web for new recipes around the products you wish to include more of to your diet plan. For instance, if you wish to add more veggies like spinach and asparagus, look on-line for dishes using those ingredients.

• Fibrous food products like flax and psyllium are recognised to offer various health benefits.
• Finding dishes with this kind of wholesome foods and prepping those meals can work really well to reveal your taste to new flavour experiences as you get your body in to great form.

Come to your senses - Mindfulness made easy can be purchased HERE

Everyone wishes to improve something in their lives. This may vary anywhere from personal improvement, learning how to lead a happy life, or perhaps advancing his or her career.  This short article has some helpful ideas to get you started with personal development training.

Using visualization for success: 3 pitfalls to avoid!

​How to Lead a Happy Life: Interesting Truths About Personal Improvement  How It May Benefit You
 
The Art Of Happiness
 
People typically lose joy and happiness to stress and anxiety. Whenever we are becoming stressed out, it’s not only our minds getting impacted. Our whole physical bodies are. If we want to know how to lead a happy life and pursue our goals smoothly and systematically, we need to get rid of the tension inside our heads. Set up a time each day in which you can unwind, be just by yourself, and clear your thought and feelings. A calm, revitalized psyche is important to internal calmness and confidence.
 
Happiness Must-Have Audiobooks

Personal Development Training
 
Carry out some studying on personal improvement. Ensure you select books in line with your goals and select books that has gained good reviews.
 
Be prepared to jot down any thoughts you may get does not matter what the location. Carry a pen and notepad with you at all times or download a notepad app on your mobile phone. When an idea comes to mind, write it down, and whenever your feel creative later on, you can act upon it.
 
Recognize what your fundamental views are and live by all. Every person has ideas central to their way of self. If you live up to your standards in your every-day life, you will feel far better about yourself and the decisions you make. Enable your personal improvement journey to be moulded by your fundamental views. 

Concentrate on things you are good at, and work to strengthen those things. Look at each change you make as a long-term improvement to your lifestyle. 
 
Make every day a much better one than the last. Try to develop yourself continually. Regardless of what you accomplished yesterday, do it that far better today.
 
Except if you look after yourself, you cannot take care of anyone else. No matter what point you may be in on your life, it is essential to look after yourself.
 
There is only one thing you HAVE to do during personal improvement. You need to take an enthusiastic role in your own life, and not passively approve the things you are not happy with. Don't only be an onlooker in your own life, take charge, and be in authority over your life.

​Also Read: The Cornerstones Of Personal Success
 
Find out what other successful people have done that has made them a success. You can build on the routes they illumined and prevent the same missteps they made by learning how they reached success. By finding out about the various strategies that other individuals have made use of, you can remain motivated and inspired.
 
Taking a few modest risks might be the secret to your joy and happiness! 

Lots of people remain in their comfort zones to prevent failure, so they may not be as happy or satisfied as they could be. When you take a risk, you are proving for yourself that you possess courage, which is vital to the art of happiness.

​How to lead a happy life
The art of happiness
Become happy
Personal development training
Personal improvement

 This is the first post in a new series - "Using Your Senses To Transform Your Life.” Most of us probably assume that we make use of all 5 our senses each and every day, but take another look. Do you think that you use them to their fullest potential?

Leonardo da Vinci, the great Renaissance painter and sculptor, said that the average person looks without seeing, listens without hearing, and talks without thinking. Doesn’t this describes most of us?
 
Follow these series if you would like to discover the full potential of your senses and how you can use them for powerful self improvement which will lead to happiness, healing, and greater life fulfilment. 
 
See how one may fine tune your senses  to make much more sense of the world. After all, you are the writer of your own story, and your perception creates your own world.

Do you know what your predominant sense is? 
​Download this free quiz below  determine your main sensory tendency.

For 5 weeks, we will focus on one sense each week. For instance, week one you could pay particular attention to everything you see that week. Do not then pay to much attention to your other four senses in your “sight” week. In a "touch week" focus on feeling various textures, and so on. 
 
Perform this exercise over the next 5 weeks, concentrating on a different sense each week.
 
Repeat this exercise from time to time to stay in touch with all of your senses so you can reap the very most benefits from all five of them. 

Week 1:  Your Sense Of Hearing

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The Art of Listening
 
True listening has the power of transforming relationships on a majestic scale. It can make the difference between a failed and a successful career. How well you listen in the same way affects your relationships with your family members and friends. 
 
Try these tips to fine tune your listening skills:

• Look at the person speaking. Show your interest by attentively leaning forward. Make sure that you maintain eye contact and stop with whatever it is that your re doing listen to this person.
• Do not become distracted by your phone, the tv or anything else while you are listening.
• You have to show your interest from time to time by nodding or saying “really?” or “I see what you mean."  
• Do not plan what you are going to say next while the speaker is talking. Let him or her finish first before you consider your reply.
• Exhibit self-control and avoid being judgemental while the person is speaking. If what the person said makes you angry first count to ten and think about an objective response before saying a a thing.
• Make sure you understood what they said by summarising “so you are saying...”  and wait with your questions while the other person is speaking.

​Research has long shown that music enhance brain power, health, and a general sense of well-being. This phenomenon is known as “The Mozart Effect.”

Improve Creativity and Focus With the Music of Mozart

Mozart’s music, in particular the "Sonata for Two Pianos in D Major", has been shown to boost brain power.
 
Dr. Alfred Tomatis discovered the Mozart Effect in the late 1950's while he was experimenting with the effects of Mozart’s music on autistic children. By 1990, the method had been adopted worldwide. It was also found that Mozart’s music is also beneficial in reducing the negative effects of epilepsy.  
 
Classical music relieves stress and is shown to improve your body’s immune system. Mozart’s compositions and Baroque music like Bach that is 50 to 80 beats per minute also enhances a person’s focus by inducing the Alpha state brain waves which is ideal for learning and reading. ​

Also Read: Using your Senses To Transform Your Life
Also Read: ​Your Sense Of Touch - MUCH more Powerful Than you Realise
Also Read: Get in touch With Your Soul By Using your Sense Of Sight
Also Read: Free Workbook: Transform Your Life With The Power Of Your Senses
Also Read: 10 Incredible Facts About Your Sense Of Smell

What About ​Cultivating positive habits?

You must have seen how some people just seem to have the knack of getting things done. They will say a thing like, 'I am going to begin exercising next year', and they do! However when you try, it's a different story. You stay with it awhile and then in some way it all falls flat. It can really easily make you discouraged and disheartened. You need to create good habits that stick, to inspire you. 

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1. Begin small
Many people wish to plunge in at the deep end and change things over night, but if you wish to succeed, it is best to start small and increase because sustaining positive habit does take a great deal of willpower. Research shows that willpower resembles a muscle, once you use it, it burns out, and when it's tired it needs to stop. The solution is to start small without using a lot of willpower. So if its exercises we're discussing, rather than embarking on 50 pushups a day, start with five. Always establish your habit behavior first, not increasing the amounts until what you have started becomes a natural part of you.

2. Get linked to your good habit
Maybe you've started a project at the office and worked doggedly on it. You type of don't wish to let it go as you think about it as 'yours'. But we can use this mindset to our advantage, as a visual reminder of the investment you have made in your good habit. It's a great idea to get a calendar, with a marker alongside it, marking the date you started and watching its progress-- with the intention of never breaking the chain.

3. Are your objectives clear?
Being serious regarding your new positive habits means eliminating non-serious intentions. Research, once more, shows that you are a lot more likely to complete if you have analyzed your plans beforehand and you know exactly what you will do and when. It's no good saying, 'I think I will exercise 3 times a week'. You need to actually start making it happen, otherwise, you won't hack it. It is a good help if you plan your goals beforehand using a detailed goal planner.

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​4. Rejoice in victories
When you are managing yourself well with your positive habits, reward yourself. Rewarding yourself releases good-feeling chemicals in the brain, feelings of pride and pleasure. It equips you to continue with your good habits and create bigger wins later on.

​Also Read: How To Keep Focus On Long Term Goals 

5. Create your own surrounding
Lot of times, our environment is what drives our behavior. Create your environment and shape it to support your positive habits. Each of your new habits will require energy to do it done and the more energy and action need to follow it through causes a person to become less likely to complete with it. Maybe, rather than finishing a book, you rather watch TV. Now place your book where the TV is and move the TV to another room. Get the drift? It's creating the right environment so you can promote the change.

6. Supporters will support you
People whom you stay with or whom you come into contact everyday with can influence on your behavior a lot. As an example, if your best friend ends up being overweight, you increase the risk of turning into obese yourself by as much as 57%! Research and experience show us that we type of feel similarly and even act sometimes the same as individuals we spend a great deal of time with. That means you need to be with the same type of people who think like you. If you want positive things to happen in your life, you can't surround yourself with pessimists. You need positive people around you who make you feel positive and act positively.

7. Be responsible
Regretfully, 99% of people who set adventurous goals don't execute them because they don't plan them out. You can't be responsible for positive changes and habits if you have not thought, prepared for and put them into motion. A goal without consequences is just wishful thinking. You need to make favorable goals and put stakes on your new habits to hold your own self responsible. Setting positive goals, and achieving them requires energy, dedication, and self-control, plus some truly hard work. Do you have what it takes?

​Also Read: Be Passionate about Your Goals and Do Not Quit ​

While dealing with the stress and demands of our every day lives, it could be demanding to stop and consider what we are thankful for in our lives. When you can stop and show thankfulness for what you have, you will certainly experience incredible advantages. Here are 5 ideas for growing gratitude and increasing your overall joy and happiness.

Here are 5 ideas for growing gratitude and increasing your overall joy and happiness.

Pause and look around
An easy way to develop a habit of thankfulness is to take a second during your day and ask yourself what you could be grateful for in your life, and also who are the individuals that you could be grateful for to have in your life and why. Nevertheless, do not get hung up on the numbers, if you can just think about a single person, that's okay. The crucial thing to keep in mind is to take a couple of seconds and think of what you're grateful for in your life.

Have a look at yourself
Have a look at yourself and keep in mind your self-gratitude does not need to only have to do with your accomplishments, but can also have to do with the qualities you have.

Downloadable gratitude poster

​Take into account What You Take for Granted
You do not need to only concentrate on the huge and noticeable factors that you need to be thankful for in your life. Also, think of the much smaller things that you need to be thankful for. Opening up your eyes to the little, everyday things that you need to value allows you to enjoy more of the uncomplicated charm in life.

Do this Early or Late
The only way you will create a habit of thankfulness is to stay with it and not permit it to turn into one of those things that you forget. To make gratitude a routine, it is most ideal to take a minute in the early morning and find 3 things, big or little, that you are thankful for in your life. Then, every evening, devote a couple of mins jotting down 3 to 5 things that you are grateful for about your day.

Reveal Your Gratitude
In order to really increase your joy and happiness, you need to share your gratitude. Make other individuals in your life happier by demonstrating how you are thankful for having them in your life. Not only may this put a smile on their face, but it may also make you happier.

It does not need to take a lot of time or energy to make gratitude a routine. Taking even tiny steps to show your gratitude can increase your happiness.