Ways to Reduce Stress

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Tell a friend you have taken up bead meditation and said ‘friend’ may suddenly look askance, thinking you have gone ‘weird. ‘ But being in touch with your inner ‘flower child,’ can have untold benefits in combating  stress and potentially improving daily life, memory, concentration and overall well-being.

I was introduced to bead meditation some years via after my yoga class, and have to say that I experienced many benefits of a daily five-minute practice. But lately, I have been too busy, too rushed to continue my practice. And now, as I face a stressful time in my life, I have once again turned to Bead meditation.

The practice can be done anyway and or anytime, as long as you can do it uninterrupted. Carry the beads in your bag and you can practise in those few minutes of down time, where you might be ordinarily checking social media on your phone, or whilst waiting in the car for someone, waiting for a bus/train, last thing before bed, even in the loo! For me, it seems to work best first thing in the morning, when I know that I should get up soon, but don’t want to, just yet.

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Benefits I have enjoyed from Bead Meditation

  • Sense of Calm
  • Less anxiety
  • More control in crisis or stressful situations
  • Lower Blood pressure
  • More sustained attention span and improvement in effortless single focus concentration
  • Relaxed start to the day
  • Distractions from run-away thoughts or self-destructive negative thinking
  • Increased sense of compassion and empathy
  • Increased energy levels
  • Improved sense of well-being & self-esteem

The secret seems to be in keeping the mind busy on a single activity, and in doing so, worry and stress can not seep into your consciousness.  The mind will try to wander and intrusive thoughts will tug at you, and  if this happens, gently bring it back to the task at hand (sorry no pun intended there) Do this as often as you need.

“The mind is harder to control than the wind”, it was said. So now, not only can the mind be quieted by having something to do, the movement of your fingers on the beads, gives the body something to do and allows the body to feel more content and relaxed.

Prayer beads have a similar purpose, however this is more to do with religious devotion and counting prayers, which is not within my realm to recommend or discuss here. Rather than focusing on spiritual growth, secular meditation techniques such as this, emphasizes stress reduction, relaxation and self-improvement.

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Wiki tells us, “Most of the ancient religions of the world have a tradition of using some type of prayer beads as tools in devotional meditation.[125][126][127] Most prayer beads and Christian rosaries consist of pearls or beads linked together by a thread.[125][126] The Roman Catholic rosary is a string of beads containing five sets with ten small beads. Each set of ten is separated by another bead. The Hindu japa mala has 108 beads, as well as those used in Jainism and Buddhist prayer beads.[128] Each bead is counted once as a person recites a mantra until the person has gone all the way around the mala, which is counted as 100, with an extra 8 there to compensate for missed beads.[128] The Muslim mishbaha has 99 beads. Specific meditations of each religion may be different.”

Method

Start with the head bead ( the one that is large and different) and start chanting a mantra of choice ( samples shown below), and with each repetition, move your fingers along to the next bead, and repeat, until you are completely round the circle. If you have time, reverse and do the same back to the head bead again. This depends on how quickly or how slowly you chant the mantra. Choose a mantra that speaks to you.

You only have to say the mantra loud enough for you to hear. It is not necessary to sing it, or say it loudly. Don’t worry so much about your breathing technique; it is not so important in this form of meditation.

Mantras

The eternal wisdom contained in the yoga texts explains that a ‘mantra’ is a spiritual sound vibration that purifies one’s consciousness and brings about ever-increasing spiritual insight and happiness. When performed as a group, you can really feel that vibration!!

 

  • Gauranga
  • Nityananda
  • Om Hari Om
  • Gopala
  • Govinda
  • Chaitanya Nityananda Gaurhari
  • Gopala Govinda Rama Madana Mohana
  • Haribol Nitagaur Nitaigaur Haribol
  • Madana Mohana Murari
  • Haribol Haribol Haribol

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The following passage, from Wiki illuminates the scientific basis for claiming health benefits of meditation. http://en.wikipedia.org/wiki/Meditation

Scientific Evidence to Support Benefits

 A study of college students by Oman et al. (2008) found that meditation may produce physiological benefits by changing neurological processes. This finding was supported by an expert panel at the National Institutes of Health. The practice of meditation has also been linked with various favourable outcomes that include: “effective functioning, including academic performance, concentration, perceptual sensitivity, reaction time, memory, self-control, empathy, and self-esteem.”(Oman et al., 2008, pg. 570) In their evaluation of the effects of two meditation-based programs they were able to conclude that meditating had stress reducing effects and cogitation, and also increased forgiveness. (Oman et al., 2008)

Li Chuan Chu (2009), found that meditation enhances overall psychological health and preserves a positive attitude towards stress. (Chu, 2009)

Mindfulness Meditation has now entered the health care domain because of evidence suggesting a positive correlation between the practice and emotional and physical health.

Examples of such benefits include: reduction in stress, anxiety, depression, headaches, pain, elevated blood pressure, etc. Researchers at the University of Massachusetts found that those who meditated approximately half an hour per day during an eight week period reported that at the end of the period, they were better able to act in a state of awareness and observation. Respondents also said they felt non-judgmental. (Harvard’s Women’s Health Watch, 2011)

“Meditation as Medicine” (American Academy of Neurology) [150] cites scientific evidence from various studies which claim that meditation can increase attention span, sharpen focus, improve memory, and dull the perception of pain.

A review of scientific studies identified relaxation, concentration, an altered state of awareness, a suspension of logical thought and the maintenance of a self-observing attitude as the behavioral components of meditation;[67] it is accompanied by a host of biochemical and physical changes in the body that alter metabolism, heart rate, respiration, blood pressure and brain activation.[46][152]

Meditation has been used in clinical settings as a method of stress and pain reduction. Meditation has also been studied specifically for its effects on stress.

 

Some people feel meditation is an alien concept and take it like they would a bitter pill, while others embrace it wholeheartedly. Are they the less stressed?

It will be something I shall ponder about what you make of it.

schnauzer at beach

 

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Calling All Humans – Pick up the Phone!

What would you rate as the single most important thing in your life?

Family, your passion/hobby, right? Of course! So what would rate second to this? What do you spend most of your time doing? What would you find hard to live without?indexFor most of us, especially the young, a truthful answer might be their Smart phone. Why? Because it is has become the primary means of communication, in daily life. And humans, being a gregarious, social bunch, thrive on communication. Whether one is verbal or non-verbal, whatever language one speaks, communication is essential, vital and pretty impossible to live without.

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Whilst the PC has given us a global communication and information portal, the Smart phone is now our PC. The smartphone’s portability gives us that freedom to communicate wherever we are, but also but the power to source information worldwide, when we want it. Even in third world countries, children easily access information from anywhere in the world, without being in ‘cooee’ of a school or library, (provided there’s a cellular communication tower nearby)! Fantastic, isn’t it?

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But it has its downsides too. Smartphones makes us information rich and time poor.  Smartphones mean work can go with you, 24/7 and may lead to extra stress. For some children, smartphones give bullying a new dimension, unless they are strong and bold enough to turn the phone off. To be offline or ‘disconnected’ with the world today, and all the latest happenings, is a concept totally alien to youth and could even brand one an eccentric or a hippie!

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For me, the Smartphone means that checking my emails and notifications from Facebook, Pinterest, WordPress and other social media platforms, has become a fixed part of my daily routine, almost akin to a ritual. This information overload and constant switching between apps, drains my focus and my concentration levels. It makes time vanish and is so insidious, it can even make me late for work!

holiday-pics-before-vs-after-smartphonesHow frustrated can we become if our battery dies, we discover there is no internet connection, or wi-fi is horrendously slow, right? In an evolutionary sense, our brains are hard-wired to seek new information, so this led me to thinking: is this incredible invention a powerful freedom-giving communication device, capable of fulfilling all our information needs, or simply an electronic panacea, capable of dizzying, visual and auditory enslavement? Does it bring happiness, contentment, or stress and anguish, or perhaps even, a little of each?

smartphoneDid the inventors of the telephone, glimpse for but a moment, the addictive nature of  facilitating global communication and the smart phone’s omnipresent infiltration in modern life? Cartoonists, it seems, had a small inkling as early as 1907!!  Punch Magazine published a cartoon entitled “Predictions for 1907” in which he showed a man and a woman in London’s Hyde Park, each separately engaged in gambling and dating, on wireless telephony equipment.[Source: Wiki] And Karl Arnold drew this visionary cartoon about wireless telephone use, in 1926!

Who was it, I pondered, that actually, started this juggernaut of communication? Generally, I’ve got a good grasp of trivia, so I was initially thinking/blaming Edison? He certainly contributed to the phone, inventing the carbon microphone, but the electric light was his brainchild. It was really Alexander Graham Bell, wasn’t it? Well, yes, but not exactly. Even in its infancy, this communication device was so enticing, so highly sought after, the person who would clam the title of inventor of the telephone became dogged in controversy. I decided to investigate, a little further, if for no other reason, than so I could point the finger of blame at his/her feet.

https://upload.wikimedia.org/wikipedia/commons/4/47/Alexander_Graham_Bell_Brantford_Monument_0.98.jpg
Memorial to Alexander Graham Bell and the Telephone

My Smart phone told me that Bell has widely been regarded “as the ‘inventor’ of the telephone outside of Italy, where Meucci was championed as its inventor. Meucci, Manzetti, and Gray have each offered fairly precise tales of a contrivance, whereby Bell actively stole the invention of the telephone from their specific inventor. [I] Mmm, it seems complicated, I thought. More reading and sorting facts, was required, so I constructed a rough timeline of events to help my understanding.

Timeline of Events

1843 – Antonio Manzetti first mooted the idea of a “speaking telegraph”, or telephone, but doesn’t pursue the idea

1860 – Antonio Meucci demonstrates his apparatus “teletrofono”,  in New York in 1860[2]

1864 – to give his automaton the power of speech, Manzetti is reported to have invented his speaking telegraph –some reports state that he didn’t actually get it working until the following year. Although he didn’t patent his device, it is reported in Paris,[3] and likely publicized, in the press, around the world.

1865 Scottish immigrant, Alexander Graham Bell visits Antonio Manzetti and examines his “device”

1871 – Antonio Santi Giuseppe Meucci submitted a patent caveat for his telephonic device to the U.S. Patent Office, but there was no mention of electromagnetic transmission of vocal sound.

1874 Elisha Gray develops a harmonic telegraph apparatus using vibrating reeds that could transmit musical tones, but not intelligible speech.

1874 – December – Gray demonstrated his device to the public at Highland Park First Presbyterian Church.

1876 – February 11 Gray included a diagram for a telephone in his notebook.

1876 – February  14 – Gray lodged a Patent caveat at Us Patent Office shortly after it opened, a few hours before Bell’s application, but Gray’s application remained at the bottom of the in-basket until that afternoon.*

1876 February 24 – Bell traveled to Washington DC. Nothing is entered in his lab notebook until his return to Boston on March 7.

1876 – March 7 – Bell obtains patent for “apparatus for electromagnetic transmission of  vocal or other sounds by undulatory electric current”* (see more on this below)

1876 –  March 8 – Bell and Watson, his assistant, finally got his model to work and recorded this an experiment in their lab notebook, with a diagram similar to that of Gray’s patent caveat.

1876 August 10 – The first long distance telephone call made by Bell to his assistant located  some 10 miles (16 km) apart.

1877 – Hungarian engineer Tivadar Puskás develops an idea for a telephone exchange which built by the Bell Telephone Company in Boston

1908 – a Professor Albert Jahnke and the Oakland Transcontinental Aerial Telephone and Power Company developed a wireless telephone. They were accused of fraud and the charge was then dropped, but they do not seem to have proceeded with production[4]

1918 German railroad system tested wireless telephony on military trains

1926 Telephone service in trains of the Deutsche Reichsbahn and the German mail service on the route between Hamburg and Berlin offered to 1st class travelers.[5]

1930s – Telephone sets developed combining the bell and induction coil with the desk set, obviating a separate ringer box

1950 “Hexagonal Cells” early radio telephones created by AT&T and Bell Labs

1973 – Martin Cooper placed the first cell phone call (with a 1G mobile phone)

1991 –  the first GSM network (Radiolinja) launched in Finland

1993   IBM Simon introduced the world’s first smart phone. It was a mobile phone, pager, fax machine, and PDA all rolled into one

2002 – US Congress recognises a little-known mechanical genius, Antonio Meucci, as a father of modern communications, 113 years after his death.[6]

2009 – 1.26 billion fixed-line subscribers and 4.6 billion mobile telephone subscribers [Source:Wiki]

Billions of subscribers!!!! The proliferation of this fantastic invention is so widespread, it permeates many aspects of life, today.  Will books and television sets soon only be found in a museum, I thought? When I start to think like this, I had to chide myself and remember that no one would not be reading this post without the use of telephone technology!!

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It is clear the history of the telephone is nearly as complicated as the device itself,  involving a variety of people, patents, lawsuits, and finally, legislation. It is ironic to think that if Gray’s patent application was time-stamped or lodged with smart phone technology, he would be the classified as the original inventor of the smart phone’s precursors. Did it come down to who had the better lawyer or legal advice? Well, only until the US government legislated in this regard, in 2002. Who do you regard as the original inventor and how much do your let the smart phone dictate how you spend your time? That is Something to ponder about.

*** Additional Notes

The water transmitter described in Gray’s caveat was strikingly similar to the experimental telephone transmitter tested by Bell on March 10, 1876, a fact which raised questions about whether Bell (who knew of Gray) was inspired by Gray’s design or vice versa. Although Bell did not use Gray’s water transmitter in later telephones, evidence suggests that Bell’s lawyers may have obtained an unfair advantage over Gray.[7]
It is alleged that Bell bribed a patent examiner, Zenas Wilber, not only into processing his application before Gray’s, but allowing a look at his rival’s designs before final submission. Bell’s application was filed shortly before noon on February 14 by Bell’s lawyer who requested that the filing fee be entered immediately onto the cash receipts blotter and Bell’s application was taken to the Examiner immediately. Late in the afternoon, Gray’s caveat was entered on the cash blotter and was not taken to the Examiner until the following day. The fact that Bell’s filing fee was recorded earlier than Gray’s led to the myth that Bell had arrived at the Patent Office earlier.[8] Bell was in Boston on February 14 and did not know this happened until later. Gray later abandoned his caveat and did not contest Bell’s priority.
In a letter of March 2, 1877, Bell admitted to Gray that he was aware Gray’s caveat “had something to do with the vibration of a wire in water [the variable resistance breakthrough that made the telephone practical] — and therefore conflicted with my patent.”[9] At this time, Gray’s caveat was still confidential. In 1879, Bell testified under oath that he discussed “in a general way” Gray’s caveat with patent examiner Zenas Fisk Wilber.[10] When patent examiners investigate possible interferences between applications, it was not uncommon for them to ask questions of the inventors directed at the places of possible interference.
In a affidavit from April 8, 1886, Wilber admitted that he was an alcoholic who owed money to his longtime friend and Civil War Army companion Marcellus Bailey, Bell’s lawyer. Wilber says that after he issued the suspension on Bell’s patent application, Bailey came to visit. In violation of Patent Office rules, he told Bailey about Gray’s caveat and told his superiors that Bell’s patent application had arrived first. During Bell’s visit to Washington, “Prof. Bell was with me an hour when I showed him the drawing [of Gray’s caveat] and explained Gray’s methods to him.” He says Bell returned at 2pm to give him a hundred-dollar bill.[11]

Image sourced from google images!

 

Is Life too Stressful? A Different Take on Handling Stress

There’s a lot of people in this world who feel ‘stressed.’ PicsArt camera app

Many of us have attended workshops titled ‘What is stress?’,  ‘How to handle stress’ etc. They offer basic  practical tips, but do they really address our underlying behaviours and motivation, or why we might react in this way?  With a little reading, I discovered a different way of looking at, and handling, stress.

Marc and Angel recently posted on their blog about the thinking processes behind one’s own personal feelings of stress.  They believe that ultimately it is one’s own behaviour, (not good luck or lack thereof), that impacts most, on whether a person feels happy and successful, or not.  By ‘behaviour’, Marc and Angel are referring to:

How you react under stress.  Whether you decide to meet your commitments or not.  How you communicate and interact with loved ones.  Your attitude toward bosses, colleagues, employees, and customers.  How hard you’re willing to work to do a job right.  Whether you’re focused and disciplined or scattered-brained and distracted.

Some people certainly have more than their share of bad luck; others may experience a lack of opportunity, in life, through circumstances totally out of their control, and this of course, will impact on their stress levels, and how their life pans out.  Others might manage to cope and even be successful for a time, muddling through, until the pressures in their personal, or professional lives build and boil over into feelings of STRESS. It is then they might find they react with self-destructive behaviors, or other actions that cause them even more personal grief. These behaviours often affect those closest to them in a very detrimental way. Do you recognize any of the commonly beliefs or behaviours that may trigger stress, outlined below?

Belief 1

“It is all too hard! I don’t have time”

Do you believe life is too hard for/on you?  Is it too hard to find time to exercise or get fit, resolve conflicts with loved ones, spend with your family, or follow-up on an opportunity? Marc and Angel believe that “You are where you are because of the choices you’ve made in the past.”  It really is just as easy to develop good habits as bad ones.

All of us make a choice to go online, watch TV, or spend time with the family; we also have the choice to work on a special project, go to the gym or further our education, and even the choice to show kindness and concern to those around us, just as much as we have the choice to sit, sleep in, or chill out and let things slide.

It takes around three full weeks to begin to develop a new habit and building a new habit, every day, IS hard work. However, hard work pays off and this has to be a personal choice one consciously makes, and that choice is relatively easy. It might be even easier for you to think that life has thrown you a curve ball and that this effectively prevents you having any choice in the matter. If you do happen to think this, ask yourself if you really want to put in the hard yards to effect real change in your life? Then hang in there for the three weeks, and see if it is easier to keep it going, after that. Develop a habit that will help you deal with your inner stress. Use a star chart/reward system or whatever works for you. The first day you miss, in those first three weeks, might break the whole habit, so hang in there and persist!!

Belief 2

“It’s Not My Fault” – Shifting the blame

When we consider our motives and those of others, we often look for who is at fault and this inadvertently causes stressful feelings in us, because we feel it is unfair/unjust. Some of us blame family, friends, parents, teachers, the education system, work bosses, even the government. Many times I have been guilty of this very thing, yet I like to believe I am the one who is in full control of how I choose to deal with my life! So how can I blame external people or things for taking the ‘responsibility’ for my personal actions? I can’t as I am the one with that responsibility. If I want to grow and move on with my life, I have to accept responsibility for the whole of my life, as the only person that can really do this is ME. This gives me choice and with it, the confidence to tackle life’s crises, as opposed to feeling stressed that everything negative that happens in my life, is completely out of my control.

 “Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility.”  [Sigmund Freud]Don’t let this be you.

When you blame others for what you’re going through, you deny responsibilityyou surrender full power over that part of your life.  In reality, the price of happiness and success IS responsibility.  And no one else is responsible for you. [Marc and Angel]*Europe 2011second batch 016

 

Belief 3

People Can’t be Trusted

I know a few people who find it extremely hard to fully trust anyone. Of course, some level of discernment is a natural defense mechanism that we use to protect ourselves, but most successful people don’t assume that the world is out to ‘get’ them.  They are relatively trusting of others to do the right thing/task. In doing this, they build up a supportive community around them, by conveying trust by their words and actions.

Contrast this with someone who is suspicious and distrusting of others, who must do or verify everything themself. These are people who are full of negativity and this closes the door to any new friendships and possibilities. This belief causes loads of stress and physical fatigue, as they attempt to analyze the intentions of those they interact with, on a daily basis. This self-destructive behaviour, which they falsely believe will protect them, will in fact cause them anxiety and stress.

Trust grows trust. Distrust breeds suspicion. There  are many more good people than bad in this world. You are one of them.

Belief 4 

Others seem to Manage

Comparing our situation with other people’s, seems to not only elevate stress levels, but also makes us feel less competent, in an instant.

Marc and Angel explain this one better than I can:

Don’t let envy (or jealousy) get the best of you.  Envy is the art of counting someone else’s blessings instead of your own – there’s nothing attractive or admirable about this behavior.  So stop comparing your journey with everyone else’s.  Your journey is YOUR journey, NOT a competition.  You are in competition with one person and one person only – yourself.  You are competing to be the best you can be.  If you want to measure your progress, compare yourself to who you were yesterday.*

Belief 5

Expectations – they ‘should’ have …

Expectations breed disappointment and stress. Has anyone ever felt every expectation was fully met? I doubt it. Many conversations  I hear, revolve around working out why others around them have said, or did, this or that and what the others, in their opinion, should have done. These “shoulds” are statement that are difficult or near impossible to fulfill. Try not to have expectations of others. Rather, believe that most people are out there, trying to ‘be’ the best they can be, with what they have got, and with the information to hand, at that very moment in time.  It may not be right, we might not agree with it, but we cannot expect any more than this.

A Final Word

Life is Dynamic, full of change, drama and is often unpredictable. It can be scary, but the universe has a plan and it is always in motion. This is beautifully summed up by these wise words from Marc and Angel:

Some of the great moments in your life won’t necessarily be the things you do; they’ll be things that happen to you.  That doesn’t mean you can’t take action to affect the outcome of your life.  You have to take action, and you will.  But don’t forget that on any day, you can step out the front door and your whole life can change in an instant – for better or worse.  To an extent, the universe has a plan that’s always in motion.  A butterfly flaps its wings and it starts to rain – it’s a scary thought, but it’s part of life’s cycle.  All these little parts of the machine, constantly working – sometimes forcing you to struggle, and sometimes making sure you end up exactly in the right place at the right time.*

Questioning our underlying beliefs may assist in reducing the extent to which we feel stressed and this, in turn, may help us to modify those undesirable behaviours that can be destructive. Eliminating expectations and comparisons with others, might change how we ourselves react to stressful feelings, and gives us confidence to take responsibility for our own life. Developing new habits to deal with stress, takes persistence, but carries with it a multitude of benefits.IMG_9148

 

 

How we can handle Stress is Something to Ponder About

Have you heard of the Cockroach Theory for Self Development?

From Nigella Feasts on facebook:

4 November 2013 at 21:46Butterfly

At a restaurant, a cockroach suddenly flew from somewhere and sat on a lady. She started screaming out of fear. With a panic stricken face and trembling voice, she started jumping, with both her hands desperately trying to get rid of the cockroach. Her reaction was contagious, as everyone in her group also got panicky.

The lady finally managed to push the cockroach away but …it landed on another lady in the group.

Now, it was the turn of the other lady in the group to continue the drama. The waiter rushed forward to their rescue.In the relay of throwing, the cockroach next fell upon the waiter. The waiter stood firm, composed himself and observed the behavior of the cockroach on his shirt. When he was confident enough, he grabbed it with his fingers and threw it out of the restaurant.

Sipping my coffee and watching the amusement, the antenna of my mind picked up a few thoughts and started wondering, was the cockroach responsible for their histrionic behavior?If so, then why was the waiter not disturbed?

He handled it near to perfection, without any chaos. It is not the cockroach, but the inability of the ladies to handle the disturbance caused by the cockroach that disturbed the ladies.I realized that, it is not the shouting of my father or my boss or my wife that disturbs me, but it’s my inability to handle the disturbances caused by their shouting that disturbs me. It’s not the traffic jams on the road that disturbs me, but my inability to handle the disturbance caused by the traffic jam that disturbs me.More than the problem, it’s my reaction to the problem that creates chaos in my life.

Lessons learnt from the story:Do not react in life. Always respond. The women reacted, whereas the waiter responded.Reactions are always instinctive whereas responses are always well thought of, just and right to save a situation from going out of hands, to avoid cracks in relationship, to avoid taking decisions in anger, anxiety, stress or hurry.

Share with friends and family.

Something to ponder about.

Self – Respect – Are we good enough for ourselves?

Self-respect 2013-09-11 07.16.55

Self respect is a basic physiological need. If our basic needs for self- respect are not met, we  may become depressed, socially anxious, withdrawn or stressed. Marc and Angel has some thoughts on this matter this week:

If you ever felt you are not being good enough…

Don’t be too hard on yourself.  There are plenty of people willing to do that for you.  Do your best and surrender the rest.

Tell yourself, “I am doing the best I can with what I have in this moment.  That is all I can ever expect of anyone, including me.” 

Love yourself and be proud of everything you do, even your mistakes, because your mistakes mean you’re trying. It’s better to have a life full of small failures that you learned from, rather than a lifetime filled with the regrets of never trying. Have you ever seen a toddler learn to walk?  They stumble and fall numerous times before getting it right.  Mistakes are learning opportunities.  It takes failure after failure to create success.  So don’t let time pass you by like a hand waving from a train you desperately want to be on.  Don’t spend the rest of your life thinking about why you didn’t do what you can do right now.

If you feel like others are not treating you with love and respect, check your price tag.  Perhaps you have subconsciously marked yourself down.

Because it’s YOU who tells others what you’re worth by showing them what you are willing to accept for your time and attention. So get off the clearance rack.  If you don’t value and respect yourself, wholeheartedly, no one else will either.

Sound advice from Marc and Angel to ponder about.

Read more here: http://www.marcandangel.com/2013/09/18/7-things-fear-has-stolen-from-you/