7 steps of goal setting;

  1. List what you would like to have, do, and be between now and
    the next thirty years. List everything you can think of, small and large.

Places to visit, things to have, residences, experiences,
partners, skills to acquire, things to do, people to meet, projects,
charities, health, habits—everything!

This is not a list of what
you think you can achieve. It is a list of what would give you the most incredible life of your liking whether you think you can achieve it or not.

A life that is unbelievably fantastic for you.

Your list should have at least one hundred things in there; it is
not hard to come up with at least one hundred things for thirty

To be very wealthy, have about fi ve thousand things—even
small details regarding your desires should be in there.

  1. For each goal you listed, write the reasons why you wish to have it.

If for example you wish to have a large home, write down
the reasons why.

In other words, what will you do with and in this home? Put drama into it.

Reasons empower your goal and
make it easier to imagine and visualize and attain it. They give
life to it and make the subconscious accept it a whole lot better.

  1. Get cuttings from magazines, brochures, the Internet,
    photographs, etc, of the items in your goals and stick them in
    your journal.

Start a goals and visualizations journal on paper or
computer. In it, place pictures of the things you wish to have—cars, stocks, buildings, boats, land, travel, clothes, or anything else.

Refer to it often—twice a day is highly recommended.

The more
real and detailed your visualization and imagination is, the faster
and more accurately you will realize your goals.

Pictures are very
important to have in your life.

  1. Every day, read your list, look at your pictures, and then spend
    at least twenty minutes twice a day imagining, animating, and
    visualizing in detail all your goals.

If you meditate, and it is
highly recommended that you do your goal visualization, do
your goals visualization in meditation as well.

Meditation puts
you closest to the Source, the best place you can be to plant
your seed of visions into the fi eld of infinite possibilities and creation.

  1. Then, Here, Now, do something that takes you closer to your
    goal. There is always something to do now, however small.

It will open the next step to you, a step that may be unseen
until that first act is taken.
Every act is an act of self-defi nition and creation. Act deliberately and with awareness so that each act takes you closer to your goals, not further. Act with purpose.

  1. Do everything with gratitude. Think, speak, and act with
    gratitude, the gratitude of knowing you are guaranteed success if you act in the ways of these laws. Gratitude is a statement of certainty.
    That is power. Be genuinely grateful and excited about the fact that you already have your goals realized, for they will be by universal law, guaranteed, and so they are. This
    type of gratitude works wonders.
  2. Enjoy your fruits, enjoy experiencing your goals when they manifest into your reality!

Experiencing the results and granting our victory is the real example of “we are living well”

Make sure your goals and visualization journal is portable.
No point getting a journal that only stays home.
You should also
record important thoughts in it that you have plus experiences and

Record as much as possible in your journal at the end
of each day or whenever it is most convenient for you.

A journal greatly helps you discover and create yourself accurately.

— From the book “Happy pocket full of money”




The M aster Lin Chi said, “The miracle is not to walk on air,
or on water, or on fire. The real miracle is to walk on

Walking with mindfulness,concentration, and
insight is performing a miracle. You are truly alive.

are truly present, touching the wonders of life within
you and around you.

We have invented many types of machines that save
a lot of time. We can do wonders with a computer. A
computer can work a hundred or a thousand times faster than a typewriter. In farming, it used to take several
weeks to plough the fields; now you can do it in a few

You don’t have to wash your clothes by hand
anymore—there’s a washing machine. You don’t have
to go fetch the water, because the water comes to your
kitchen. We have found many ways to save labor, and
yet we are much busier than our ancestors were. That is
a contradiction.

Why is that? Because we have acquired
so much and we are afraid of losing these things, so we
have to work hard to keep them. That is why even if
you have a lot, you still suffer and become depressed.
M anufacturers of medicine will tell you that the
kinds of medicine we consume the most in our society in
are and

When the Buddha talked about
subduing and purifying our minds, he wasn’t talking
about sedation.

We have taken into ourselves so many toxins,
poisons. The world we have created has overpowered
us. We cannot escape anymore, even in our sleep.

peace and happiness are still available, once we see that
the conditions we think are essential to our happiness
may in fact bring us the opposite of happiness— depression, despair, and forgetfulness.

We have to begin with our breath.

We have to breathe
in mindfully to know that we are alive, that there are
still wonders of life around us and in us that we can
touch every minute for our transformation and healing.

We have to use our feet to learn how to walk in the
present, because each step will be transforming, healing,
and nourishing.

Most of us walk like sleepwalkers. We walk, but we
aren’t there. We don’t experience life or the wonders of

There is little joy. We are sleepwalking through our
own life, and our life is as unreal as a dream.

true power is about waking up from
your dream.

mindful step can be a factor of awakening that brings
you to life—that brings you the miracle of being alive.

when mindfulness is there, concentration is there,
because mindfulness contains concentration.

You can be
less or more focused. You may be fifty, sixty, or ninety
percent focused on
your step.

the more focused you
are, the better your chance of breaking through into

Mindfulness leads to concentration, which leads
to insight. Insight is a fruit of our practice.

Like an
orange tree offers oranges, insight offers us the truths of
impermanence, no-self, and inter being.

Impermanence means that everything is changing,
including the happiness you experience when you are

Happiness, like all
phenomena, is impermanent.

It lasts for only one step;

If the
next step
doesn’t have
mindfulness, concentration, and insight, then happiness will die.

However, you know that you are capable of taking a
second step that also generates the three energies of
mindfulness, concentration, and insight, so you have the
power to make happiness last longer. It’s like when we
ride a bicycle: we continue to pedal so that we can
continue to move forward.

Happiness is impermanent, but it can be renewed.

You are also impermanent and also renewable, like your
breath, like your steps. You are not something
permanent experiencing something impermanent. You
are something impermanent experiencing something

If happiness can be renewed, so can you,
because you in the next moment is a renewal of you in
this moment.

It’s wonderful to know that happiness
lasts only as long as one in-breath or one step, because
we know we can renew our happiness in another breath
or another step, provided we know the art of generating
mindfulness, concentration, and insight.

The insight of impermanence leads to the insight of
no-self. When we pursue individual happiness, our
satisfaction is always ultimately fleeting, because
individual happiness is not possible.

Our happiness,
Our existence, is dependent on the existence and
happiness of everyone and everything else.

This is the
insight of inter being, the interconnectedness of all

The father knows that if the son is not happy he
himself cannot be truly happy, so when the father seeks
his own happiness, he also seeks happiness for his son.

Your mindful steps are not for you alone; they are for
your partner and friends too, because the moment you
stop suffering, others benefit.

When you take one mindful step, it might seen that
you are taking a step for yourself alone You are trying
to find some peace, some stability, some happiness.

But with insight, you see that everything good that you
do for yourself, you are doing for all of us.

If just one
person in a family or a company practices, that practice
will benefit everyone, not only the practitioner.

that person practices correctly, she gets the insight of
no-self and she knows that she’s doing it for everyone.

Perhaps you feel you are doing most of the work in
your home or office. You get angry at others and feel
they should be punished.

When a feeling of anger or
discrimination manifests, the practitioner recognizes
that to allow such an energy to continue is not healthy
for himself or for others. All these thoughts can be
easily transformed once you have touched the nature of

Practice mindfulness ofbreathing and walking in
order to recognize the feeling of anger, to embrace the
anger and transform it.

When the element of ignorance is
no longer there, the element of anger will be

You don’t transform it just for the benefit
of others; you do it for yourself as well, because you
see that there is no distinction between the two.

the insight of no-self, you no longer seek the kind of
happiness that will make other people suffer. This kind
of insight can liberate you and liberate the world.

  • From the book”The art of power”                                                 



How To Climb A Mountain…or anything else: The True Inner Story!
Once upon a time there was a world-class climber who gave classes and lessons to a small number of students.
For several weeks, they studied the technical and safety aspects of the sport and conducted several climbs

As the class came to an end, the instructor informed his students that there were more advanced classes, but that to get into the class they would have to do one last climb in which their performance would be evaluated.
On the day set for the climb, the students arrived at the appointed place. They were met by people who said the instructor was delayed and that they should begin the climb without him.
The route was a long and difficult one, and required all the skills they had learned during the class.
After several hours of exhausting climbing, each student reached what appeared from below to be the last face at the end of the climb.
As each one pulled himself up over the top of this face, they saw that the mountain continued to rise up before them.
The instructor, who was hidden from the students, watched the face of each student carefully as they realized that the climb was not over.
Many of them sighed with disappointment that they had yet more to do.
However, a few looked up with eagerness and anticipation that there were new heights to reach, and these were the ones the instructor accepted into the advanced class.
He wanted to climb with people who were attracted to higher and higher peaks in the world and in themselves.

  • Thanks to the book “75 great stories”




“The emergence of innate
abilities made possible by learning from experience and responding
flexibly to whatever is happening. ”

What You Can Do
when you have the resistance of bad habit


Evaluating the situation and the consequences and then adjust to what is a right one.

resilient is the opposite of being an automatic response mechanism.
When you run on automatic, the consequences are often not what you
anticipated or wanted. And when you run on automatic, you often end
up in resistance.

Operating with resiliency,
however, makes life easy.

Let’s get back, then, to the problem of resistance and how to deal
with it. Since resistance is the cause of all discomfort, finding a way
to eliminate it changes everything and ends any suffering you’ve been
creating for yourself.

The problem, as most people see it, is that resistance just seems
to happen. You don’t consciously decide to resist, you just do it
automatically when something happens you don’t like. Ironically, if you trying
to control everything is the root of the problem.

It’s when you stop trying to control resistance that it goes away. That
is the secret.

Let me repeat it: It’s when you stop trying to control it
that it goes away.

First, you have to recognize that there is resistance. You do this by
noticing when you’re experiencing discomfort.

Discomfort = resistance,
every time. No exceptions.

Discomfort is a result of being over your threshold and then
resisting that fact. When you feel discomfort, notice it: “There I am, feeling ___. I must be in resistance.” Then watch yourself. Notice how your body feels; notice your thoughts, notice your emotions.

Just notice.

Approach whatever you’re experiencing, whether it’s pleasant or
unpleasant, with curiosity.
Let it be okay that whatever is happening
is happening. Just watch.
Pretend that you’re a scientist who’s been
lurking in the Amazon jungle for the past 25 years, searching for a
certain butterfly—when you finally spot one, you’re not going to miss
a thing.

When one finally appears, you’re keenly interested and curious to just watch and notice what happens.

I know this instruction may seem simplistic, even nonsensical.

“Deal with all those times when I’m suffering by just noticing them?! ”

If you treat your upheaval in this
manner, most of it will disappear immediately.

This is especially true if
you’re not trying to make it disappear (which, of course, is just more

If this observer role is new to you, you might not do it very well at
first, but you’ll get better at it as you practice. As you master being the
watcher of what happens, you’ll be amazed at how much more easily
you’ll be able to handle what comes.

Once you realize that all discomfort
is created by resistance to “what is,” the obvious solution is to let what
is be okay and to not fight against it.

One powerful way to do this is
to step back and just watch, and once you do that, the discomfort, the suffering, stops and going away.

  • From the book Threshold of happiness




A few years ago, during the Fastnet Race, a number of yachts were caught in storms and many people lost their lives. It was subsequently discovered that those who had left their yachts too early and taken to the lifeboats were the ones who died. If they had only stayed with their yachts, they would be alive today. Yes, there is a time to leave the ship, and that is, of course, when your feet are in the water.

The skill is to be totally honest with yourself. Being stubborn is a destructive trait and is therefore negative and normally requires little action to change.

Being persistent is being positive, attempting some new action or a new approach.

When you have run out of the new, or are spending too much time trying to salvage, this is the time to stop.

You must have found how, when things look really extraordinarily bleak, they take a turn for the better.

All successful people have experienced this – when the temptation to give up is so strong, and then suddenly everything seems to come right.

If you want something, whatever it may be, persist –
persistence will master virtually any rejection

Accept that there is absolutely nothing wrong in asking. If we look back at our life’s experiences, the only things we
truly regret are the things that we have not done, or did not ask for – we very rarely regret actions that we took.

So, there is no logic in fearing rejection. It must come back to those pillars of pain and pleasure, where the pain is caused by somebody saying ‘No’ and this outweighs the pleasure that would result if they were to say ‘Yes’.

Take the actions that find it very helpful to say to yourself, ‘So what if they say no?’

By mastering rejection, you will be more willing and more prepared to do the things you have feared doing, because you will feel that much stronger.

Whatever you do, do not visualize a negative result, do not visualize other people saying ‘No’ – reverse that picture in your mind.

How to persist the situations that are not favouring yourself?

ᔢ Convince yourself that there is no such thing as rejection

ᔢ Remember that ‘no’ is only a ‘no, not today’

ᔢ Do not take ‘no’ personally

ᔢ Ask for things: you cannot be successful without the help of others

ᔢ Be persistent and avoid giving up, but know when to quit

ᔢ Master rejection – do not let it master you.

  • From the book “Succeed for Yourself”

Nothing in the world can take the place of persistence.
Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘press on’ has solved and always will solve the problems of the human race.

  • Calvin Coolidge                               



When I am happy, I see the happiness in others.
When I am compassionate, I see the compassion in others.
When I am full of energy and hope, I see opportunities all around me.
But when I am angry, I see other people as unnecessarily testy. When I am depressed, I notice that people’s eyes look sad. When I am weary, I see the world as boring and unattractive.

Who I am is what I see!

If I drive into traffic and complain, “What a crowded, smog-ridden mess this place is!” I am really expressing what a crowded, smog-ridden mess I am at that moment. If I had been feeling motivated that day, and full of hope and happiness, I could just as easily have said, while driving into traffic, “Wow, what a thriving, energetic metropolis this is!” Again, I would have been describing my inner landscape, not traffic’s.

Our self-motivation suffers most from how we choose to see the circumstances in our lives. That’s because we don’t see things as they are, we see things as we are.

In every circumstance, we can look for the gold, or look for the filth. And what we look for, we find.

The best starting point for self-motivation is in what we choose to look for in what we see around us. Do we see the opportunity everywhere?

“When I open my eyes in the morning,” said
Colin Wilson, “I am not confronted by the world, but by a million possible worlds.”

It is always our choice. Which world do we want to see today? Opportunity is life’s gold. It’s all you need to be happy. It’s the fertile field in which you grow as a person. And opportunities are like those subatomic quantum particles that come into existence only when they are seen by an observer.

  • From the book “100 ways to motivate yourself”

Your opportunities will multiply when you choose to see them.



Temperate Eating

Rejecting pleasures such as eating a tasty food is an acknowledgement of its power over you.
This can create a situation where we treat these foods as tempting desires. This temptation creates tension, and this tension has to be released at some point.
We can compare this to Cynic philosophy where restriction from pleasure becomes the pathway to happiness or the “shortcut to virtue”, an attitude aligned towards the very strict and extreme dietary plans that are known to be ineffective long term.
That is important difference between self-control and self-deprivation.

Stoicism allows for some leeway, as long as the agenda remains congruent and your mind unattached to the occasional sweet.

It is worth having planned and controlled “refeed” or “cheat” days, for the psychological release of tension to allow more flexibility in your nutrition.

According to the journal Metabolism, an all-out binge will only increases one’s metabolic rate by 3–10 per cent for approximately one day. This is the equivalent to 200–500 calories, so think about how much food you’d need to eat to achieve that effect. Let’s say you’d need 600 calories; then on a typical refeed day, you will be at maintenance calories or in a surplus.
Of course, if we are counting calories on a weekly basis this doesn’t make that much of a difference to long-term practice. The point is that refeed days aren’t effective enough metabolically to pursue out of direct physiological effects. Increasing your calories may flush water from under the skin, perhaps then giving the illusion of being leaner. Similarly to a low-carbohydrate diet, certain effects of increasing your calories periodically give immediate visible change.

A healthy man can help others better and for longer.

Antonius the Pious (AD 86–161), one of the truly great Roman Emperors, “kept a simple diet” so he could work from dawn to dusk with as few bathroom interruptions as possible. He did this in order to be at the service of the people for longer.

The less time you put into your workouts, but the more effort, the greater the reward.

The less time we are focused on exercise and correcting our nutrition, the more time we can spend on our philosophy.

Our “keen edge”, Seneca said, is too often dulled by heavy eating and then wasted further as we drain our life force in exercise trying to work it off.

Simply put, your diet is more important than the exercises you do and must be your first priority.

To quote Musonius Rufus: “And indeed at each meal, there is not one hazard for going wrong, but many. First of all, the man who eats more than he ought does wrong, and also the man who wallows in the pickles and sauces, and the man who prefers the sweeter foods to the more healthful ones, and the man who does not serve food of the same kind or amount to his guests as to himself.”

There are certain factors which are mostly out of our control, such as the pollution we breathe in walking to work or the chemicals in our water system.
So it’s important to recognise where our food comes from.

As researcher Catherine Shanahan puts it: “Food is less like a fuel and more like a language conveying information.”

Her point is that if you eat a steak from a grass-fed cow, you shouldn’t only be concerned with how the food is cooked, what it looks like, etc. You should also consider where the cow was from, what the cow ate (which grasses), even as far as knowing the quality of the soil which the grass grew in.

Shanahan says food is like a language, and this language of the food source is spoken and communicated to the body as we consume it.

Perhaps the comprehension rate could be analogous to health. The way I see this analogy being understood is to see the best decision (perhaps choosing grass-fed meat) as correct spelling and grammar of the language.

Tasting something is studying it. Through your taste buds you direct the information of the food and then you come to a conclusion. You recognise certain flavours that appeal to you, others that don’t; you feel the texture of the food and experience its fragrance and aroma. Similar to a scientific study, there’s an aim, hypothesis, results, discussion and finally a conclusion.

If you are educating yourself to more expensive palates you may mourn the loss of ability to enjoy simple pleasures such as an apple or potato with no added sauces. Why would anyone wish to regularly enjoy expensive food in the first place? Is there some sort of elation felt as a consequence of spending more money on sophisticated food?

Musonius believes those who have picky tendencies use sauces to spice up their food in order to make it more appealing and be able to eat and increase their desire for the food. The more expensive your palate becomes the more this depends on what is out of your control. You may findaalthouthlam hhhhhuestioning why you should attempt to eat food which is cheap, simple, and healthy when an expensive palate is within one’s resources.

Once you adjust yourself to an expensive taste it can become difficult to take pride in your enjoyment of simple food.

  • From the book The stoic body

    “water, barley meal, and crusts of barley bread, are not a cheerful diet, yet it is the highest kind of pleasure to be able to derive pleasure from this sort of food”.-SENECA