The purpose here is to invest in yourself so that you can be mentally calm and strong, especially for challenging situations and people.

In this way you can benefit yourself, family, staff/customers.

1. Create a routine for same time same place every day.

2. Find somewhere quiet and comfortable. A chair is perfect but best not lying down.

3. Use earphones or headphones. If you cant find quiet then earphones covered by good old fashioned ear muffs work a treat. Get a pair in a hardware shop. 🎧

4. Put your phone on 'do not disturb' to avoid distractions.

5. Take a few minutes to sit and become present before switching on the guided meditation.

6. Give yourself permission to really enjoy yourself.

7. You either succeed or you learn. No such thing as failure. That's why it's called meditation practice!

Some thoughts on meditation:

The meditating mind is like a physical muscle, it's requires exercising/practice to become strong

Therefore the kindest thing we can do is be patient with ourselves

For most beginners it is normal to feel our mind is very busy when we meditate, don't get spooked, this is normal, what's happening is that we are becoming aware of how busy our mind normally is. So again be patient - the dust will settle with practice.

Remember if we can maintain a calm peaceful mind in challenging times by meditating daily then we can make good decisions at home and at work. The world needs calm considered leaders now more than ever.

Another option for meditations is an app from the organisation that I have learned everything about meditation that I know and the source of the guided meditations I have shared with you.

Here's the link and you can download the free app on Apple or Android

https://kadampa.org/app

What you’ll find inside the App:

Guided Meditations of varying length with Qualified Teachers – calm your mind, reduce stress, and develop inner strength.

Podcasts & Conversations – explore practical wisdom for everyday challenges.

Free ebooks – timeless Buddhist teachings in modern, easy-to-read formats.

Set your sleep 'alarm' and write down your personal pledge.
Put it somewhere prominent until it becomes second nature. Your sleep matters, so put sleep first.

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Healthy Porridge Mix (cook fast)

This my go to. It's a mix of organic porridge oats with various seeds such as pumpkin, sunflower & flax. I like to add ginger powder and mixed spice! I also throw in coconut flakes, hazel nuts, dried cranberries, and cinnamon powder.

I tend to make it it in bulk which lasts about two months.

The way I cook it is to simply add boiling water to a half cup of the mix in a bowl, cover with a side plate and leave for 4 to 5 mins. (No pot to wash this way!)

Meanwhile I chop up apple, half a banana and add grapes and any other berries in the fridge.

Sometimes I add a dollop of Greek yoghurt and a crunchy seed topping.

It works out at about 400 calories but lasts up to lunchtime without any high or lows.

Please do share what works for you in the Whatsapp group?.

The great thing about the 7 min workout 💪is you don't really need to change your clothes!

Btw, you dont need to change your clothes to meditate either. See if u can get that in too.

Did you know?

You can shake things up in the 7 min workout app.

Go to settings. Why not add another circuit! Or if your app allows, decrease the break time, increase the exercise time, create your own custom routine.

Or simply move onto another programme. I did the 'Arm Workout' on the android app this morning! I dare you give it a go! #armshangingoff.com

Or of you've got the iPhone app try the '7M Complete' workout!

#goodtoshakethingsup

Have fun, it's only 7 mins but powerful.

The Power of intention is incredible!

I would emphasise the power of a firm intention each evening.

If you're struggling to achieve all 4 elements then have a think about doing less, maybe 2 for tomorrow and build it up as you go along.

All or nothing is not a good strategy when developing a new habit/routine.

Finally, try to enjoy your routine. I've found this key to consistency and consistency is the best strategy in the book (me thinks!).

Make your intention now for your morning routine.

I’ve had a Sunday routine for years called “Stop the Week” (STW) – a quick pause to reflect on the week past and plan the one ahead, so time doesn’t just slip by.

Power of Seven members will know this from our 3 pillars – Self, Family & Work.

Why not try a STW for your MEDS morning routine?

On paper or in your phone notes, answer:

1️⃣ What went well last week?

2️⃣ What benefits did I get?

3️⃣ What will I commit to this week?

4️⃣ What will I do differently to make it happen?

That is not a problem (honestly, it’s not).

However not getting back up on the horse could be problematic.

You may have started well with your morning routine but things got in the way and now you're only doing 1 or 2 of the 4 MEDS elements, or maybe you've thrown in the hankie altogether thinking I've missed this boat, all the usual stuff wrt starting a new routine or habit.

Guess what, there's nothing wrong with pressing RESET.

How about tomorrow?

And for those of you still on the horse how about finishing strong with 4/4 and letting us know here tomorrow morning that you've achieved that?

Well done to everyone no matter what you've done, you're still here, still turning up. Week 3 is the top of the hill, if you can finish wk 3 strong you are well on your way to establishing a strong morning routine.