3 day prep time
15-20 min. cook time
Gamma Waves for Focus, Concentration, Memory - Monaural Beats
5-10 min. prep time
15-20 min. cook time
savory optional additions:
sweet optional additions:
Daily meditation is a life changer. Meditation radically improves our well being, psychologically and physically.
It starts with relaxing. Put on some calming, instrumental music. Find a comfortable position to sit in, somewhere quiet. Close your eyes and take a deep breath.
Gently exhale, count down from 20 and let yourself sink into a relaxed state of mind. To go deeper into this state, start with a gentle relaxation of your physical body. Feel your scalp relax. Feel that feeling of relaxation flow all the way down to your toes. Move your focus down your body, part by part, and relax each section completely as you go.
Phase 1: compassion
Focus on your consciousness. Picture it as a white light surrounding your entire body in a bubble of peaceful, gentle, loving energy. Imagine this light expanding to connect you, and spread compassion, to your room, house, entire neighborhood, city, country, continent, and planet. Feel that sense of oneness.
See yourself for what you are, a piece of consciousness directly connected to every other life form on planet earth.
Phase 2: Gratitude
Bring to mind 5-10 things that you are truly grateful for - big or small. Express gratitude for these things. Vividly recall how they made you feel - use all 5 senses: smell, touch, taste, sound, vision. Feel this gratitude vibrate all throughout your body.
Know that when you express gratitude for beautiful moments in life, you open the way for these moments to repeat themselves and grow in terms of their magnitude.
Phase 3: Forgiveness
Bring to mind anyone who you have had a conflict with - it could be a person or a situation. Imagine that person in front of you. Apologize for any wrong that you brought them. Ask for their forgiveness. Forgive them for any wrong that they brought to you. Feel that feeling of forgiveness all throughout your body.
Know that at a deeper level we are one, and any negative charge toward any other living being is a charge against yourself.
Phase 4: Visualize your future
Visualize all the different aspects of your life as you want them to unfold in the next 3 years. Be as vivid as possible by incorporating all 5 senses: smell, touch, taste, sound, vision.
As you wrap us, mentally tell yourself, "Let this or something better unfold in my life."
Phase 5: The Perfect Day
Visualize yourself from the current moment, living the best version of this particular day. Make it as vivid as possible. Bring in emotions of joy, excitement, and gratitude. Bring yourself to the end of your day, and see yourself going to bed and going into a deep, comfortable, rejuvenating sleep.
Visualize yourself making today amazingly wonderful.
Phase 6: Blessing
Call on any higher power you believe in (this could be your own inner strength). Ask for luck, energy, support. Ask for help crafting your perfect day so that you can make your dreams for the next 3 years unfold. Feel this support and energy all around you, a protective energy embracing you.
Know that luck is on your side and the universe has your back.
Bring yourself slowly out of your meditation by counting upwards from 1 to 5.
Wim Hof has developed a method characterized by simplicity and effectiveness. The effects and applicability of this method are being investigated by various scientific institutes, including Radboud University. Initial results have shown that the method appears to affect the autonomic nervous system and the immune system. This means that application of the Wim Hof Method (WHM) may be of particular importance in the fields of public health, sports and at many other levels.
The effectiveness of this method has been known to Wim Hof for years, which is why he wishes to share it with the world. He wants to ensure that this method will be applied on a large scale. To achieve this, his method is being scientifically investigated, he is leading training sessions and workshops, and he is giving interviews to national and international media.
Wim Hof has trained his body and spirit in hard natural environments, particularly under conditions of extreme cold. Under these circumstances, breathing and mindset enhance the ability to withstand such extreme temperatures. Through enhancing his resilience in the face of extreme conditions using these techniques. Wim has been able to constantly explore his own physiology and mental capacity in greater detail. In doing so, he has continually developed and perfected his method over the years, constantly shifting his goalposts higher and higher.
Wim's impressive performance, especially under cold conditions, have earned him fame, along with the nick-name “The Iceman”. In the meantime he has accumulated almost 20 world records, including the longest ice bath, climbing snowy mountain peaks wearing only shorts, running marathons around the polar circle, as well as many others.
In 2007 Wim Hof was examined by the well-known Feinstein Institute. The results showed that Wim Hof appeared to be able to influence his autonomic nervous system. From this moment onwards, Wim Hof made it his goal to share the possibilities offered by his method with the world. He also sought further cooperation with the scientific community to study the possibilities resulting from his method.
The Wim Hof Method (WHM) will be explained in this section. The three components of the method are outlined, along with the associated physiological effects on the body.
There are various methods that separately deal with breathing techniques, the training of mindset/concentration, or exposure to the cold. As far as we know, there is no method with an interactive basis between these three components. It is the very interaction of these components that appears to provide proof of the positive effect on the body, as shown by several scientific studies. (Hopman et al., 2010; Pickkers et al., 2011 and 2014; Kamler, 2009). The method consists of three components that reinforce each other and is characterized by simplicity and effectiveness.
The three components of the WHM are as follows:
• Breathing exercises
• Training of mindset/concentration
• Gradual exposure to the cold
To explain why the method is so effective, the above mentioned components will first be separately highlighted, followed by an explanation why the interaction between these three components is so effective.
Hof, W. (2015). The Wim Hof Method Explained.
This portal contains research, news, information, observations, and ideas at the level of self in an effort to address lifestyle applications.