Channel Title: 10minutezen Channel Description: 10 Minute Zen is a unique set of practices developed by a former United States Marine and martial arts black belt to help eliminate anxiety, stress, panic attacks and insomnia, while making you relaxed, focused and living life in the moment. While traditional meditation techniques have been scientifically proven to bring about healthy, positive changes to the body and mind, the drawback has always been the length of time required for the practice. But with 10 Minute Zen, you don't need to do any of this. Instead, you perform fast and easy techniques...that usually last just a few minutes...and give you immediate results. In other words, with 10 Minute Zen you can "flip a switch" whenever you're confronted with a stressful situation, allowing you to become relaxed, focused, calm and peaceful...at that exact moment. And without spending hours every day performing uncomfortable traditional meditations. <video> How To Calm Yourself Down and Relax Description: So you're excited or nervous or anxious or afraid about something...and you'd love to know how to calm yourself down and relax. Maybe you're about to give a speech, or get on a plane, or meet an important client or maybe you see someone attractive across the room and are trying to work up the nerve to go over and introduce yourself. We're always in situations like these, where we get all nerved-up, and once everything is over we usually think "geez, I wish I could have a do-over so I could have handled everything better". Well, you don't need a do over. You can actually calm yourself down pretty quickly, on the spot, in any situation by breathing a weird little way. Don't blink, here it comes: You are going to breath in and out through your NOSE for 4 breaths. You are going to breath in and out through your MOUTH for 4 breaths. You are going to breath in and out of BOTH your NOSE and MOUTH for 4 breaths. And then you're going to repeat this cycle, for a total of 4 times. Check yourself. How are the nerves? Are you calmed down? Then answer is almost always YES. But not completely. Maybe a little bit of stuff is still swirling around. And that can actually be a good thing, depending upon the situation. It means you've still got a little blood around the stomach that's there to help you react and perform. But if that's not what your situation is about, simply repeat this cycle again, for a total of 4 times. Have a thought, question or comment? Just leave them below! And for even more tips on how to get your zen on, in just 10 minutes or less, hop on over to our site: http://10minutezen.com How to calm yourself down and relax http://www.youtube.com/watch?v=agHrCwPaZqU </video> <video> How To Stop Stressing Out Now Description: Do you wish you could stop stressing out about everything...like how that idiot is driving in front of you, if you'll have enough money for the mortgage, why haven't you heard from your significant other...and, it's endless. Do you wish you knew how to stop stressing out now? You can. Here's now. We're going to do this with one word and two questions. Oh my God, seriously? Yea, I'm just going to mutter a few words and stop being stress out. Come on. Oh yee of little faith. This is the real deal, so pay attention. First we're going to come up with a word. It's going to be our trigger word. And it's the word that is going to stop our chaotic thinking. It's going to stop all the crap swirling in our mind. What the word is doesn't matter. It's just something that you can remember. So when we've got all this stressful stuff overwhelming us, we're going to say this trigger word in our head. After that, we're going to ask ourselves two questions. First, is there anything I can do about this crap right now? For example, is there anything I can do about this idiot driving in front of me? The answer is always no. And that's because the only thing you can control is you. Everything else in the world is completely out of your control. It's the truth...you control freak. And the second question is...what do I really need to do right now? The answer is always going to be something you have complete control over...and that you can immediately put your focus on. Ever seen the movie For The Love of the Game...where Kevin Costner is a baseball pitcher throwing a no-hitter? No? Yes? Whatever. A scene in the movie accurately demonstrates this trick in action. Kevin Costner is a pitcher in a noisy baseball stadium with people screaming at him, blowing horns, waving stuff...and he says his trigger word: clear the mechanism. Boom. Everything becomes silent and everything goes out of focus except the catcher and the batter. I'd show you a clip of this but YouTube would get mad at me. While the movie is fictional, in that scene Hollywood is actually borrowing from real-life...this is what elite athletes, and the military and marital artists do. Because it's so simple, is so fast and just works. My trigger word is simply STOP. Let's say I'm in a passionate argument with someone, where we have a difference of opinion. I can feel the heat of the stress and anger welling up in my body. So in my mind, I say STOP. And that freezes the stress in my body and all the crap in my head. I ask myself, is there anything I can do about this, right now, that will change anything? The answer is no, I'm never going to change that persons mind. It's pointless. Then I ask, what do I really need to do right now? And the answer will be something I can control...I can put my focus on...like I'm going to end the argument and move to something we agree on, so all the feelings can flip. So that's the trick...a trigger word and two questions. It's the secret of a lot of people who must constantly perform at high-levels...and now you can use it in your life too. If you have any question, we'd be happy to answer them in the comments below. PLUS...You can keep up with newest and latest ways to get your Zen on, over on our site: http://10minutezen.com How To Stop Stressing Out Now https://www.youtube.com/watch?v=jxz1OzE-kAY </video> <video> How To Get What You Want Description: There are two main reasons you are struggling to figure out how to get what you want. The first reason is, no one has properly taught you how to get what you want. And the second reason is, you're blocking yourself from getting what you want and you don't even know it. So let's make getting what you want easy for you. What you're going to do is draw a line. Above that line, you'll list the things you want in your life...the things you will accept. For example, positive people, a satisfying job and a healthy lifestyle. Below that line, you'll list the thing you DON'T want in your life...the things you will NOT accept. For example, drama, a crappy job or people that suck the life out of you. Then, for all of the things that you DON'T want in your life...that you DON'T accept...well, you're going to eliminate them from your life. They are removed, taken away, no longer exist. And you have to be brutal when doing this. Chances are, you will struggle with removing these things. And you'll probably come up with all sorts of excuses as to why you can't remove this thing or that thing. When that happens, know that you are blocking yourself...YOU are the reason you are not getting the things you want in life. In short, by refusing to let go of the things you don't want, you are keeping yourself from getting the things you do want. Of course there will be things that are impossible to completely remove from your life...like family members. In those instances, rather than removing the people or things, you remove how those people or things make you feel. For example, if your mother brings a ton of drama into your life, then you will refuse to accept drama in your life (while keeping your mother). And when you eliminate the things you don't want...either completely or refusing to accept how they make you feel, something magical happens. And that magical something is that with all of the negative things gone, the only things that remain are those things that YOU WANT IN YOUR LIFE. See how that works? By eliminating the bad, the only things that remain are the good. And those good things are exactly the things you want. If you have questions or thoughts, please leave them in the comments below. And please subscribe to our channel if you'd like to see more videos like this...it will really help us out. You can also visit our website at: https://10minutezen.com Thanks for watching. How To Get What You Want https://www.youtube.com/watch?v=lMtN8qhZHLU </video> <video> What Is 10 Minute Zen All About? Description: Get Your Zen On Here: http://10minutezen.com What is 10 Minute Zen all about? Well, it's a unique set of practices developed to help you get rid of the bad stuff, like anxiety, stress, insomnia, not being able to focus, worrying...you know, the stuff that makes you feel like crap. While being able to feel the good stuff instead...peaceful, focused, calm, in control, in the moment...a feeling of zen. And we do this in a very different way, because our practices are based on techniques from the military and martial arts. Where you need to be able to cut all the crap and get in the zone...boom like that. Now traditional meditation is great...all scientifically proven...but the problems are it take a lot of time, can be really frustrating to practice and the results are never immediate. Because of this, most people never stick with it. Or they lie about it and say "yea I love to meditate" but they never do. But with 10 Minute Zen, all of the techniques are fast, simple and easy. They take just a few minutes and the results can be immediate. Plus you can do them anytime, anywhere and any place. It's like being able to flip a switch whenever you need to...so you can go from freaking out to being certain, calm and focused. But don't take our word for it, try it out yourself by watching and following what we teach in our videos. You can get more free lessons on how to quickly and easily become Zen here: http://10minutezen.com What Is10 Minute Zen All About? http://www.youtube.com/watch?v=NtK-sfxAuN0 </video> <video> How To Meditate For Beginners Description: Here's a fast, easy and simple way on how to meditate for beginners. So you'd like to start meditating. And you're also pretty smart. You've done your research and you know that science can prove the benefits to both your brain and body from meditation. But there's so much meditation stuff out there with all these different names and styles. Plus, you'll find out in a hurry that meditation can be frustrating and uncomfortable, where you're in these awkward positions and it seems impossible to keep your bouncing mind focused. Or you just fall asleep. Not to mention the time you need to invest every day, which is usually an hour or more. But wouldn't it be great if there was a quick, easy, simple and painless meditation you could do...where afterwards you'd be saying "man, that was cool, I want to do more"...instead of "God I'm glad that's over". Well there is. And I'm going to show it to you in this video. Let's get some trivial stuff out of the way first. Whether you're sitting, standing, laying down, standing on your head, have your legs crossed, fingers touching, tongue on the roof of your mouth or whatever...doesn't matter. That stuff is actually irrelevant...it's like thinking you'll be a better golfer by wearing the same shirt your favorite golfer does. Got it? Good. So to start this meditation, we're going to do just a couple quick breathing exercises first. To begin, we're going to do 3 focus breaths, which are just healthy breaths where we bring in through our nose and out through our mouth. Then we're going to breath normally, but only through our nose, for 4 breaths. Then 4 normal breaths only through our mouth. And finally, 4 normal breaths through both our nose and mouth. You'll want to do these two quick breathing exercises before every meditation, as they basically get all the crap off the table so we can meditate more easily. Next, you have a choice. You can come up with a sound, like OOOOOOOMMMM or you can come up with a phrase, like "I'm calm, I'm peaceful, I'm well". What this sound or phrase is doesn't matter, it's for you and not anyone else. Put yourself in any position where you're comfortable and close your eyes. Focus on you're right eye and in your head, repeat your sound or phrase 3 times. For example, "I'm calm, I'm peaceful, I'm well". "I'm calm, I'm peaceful, I'm well". "I'm calm, I'm peaceful, I'm well". Now move the focus to your left eye, and in your head, repeat your sound or phrase 3 times. Move to your right ear, and in your head, repeat your sound or phrase 3 times. Move to your left ear, and in your head, repeat your sound or phrase 3 times. Move to your right nostril, and in your head, repeat your sound or phrase 3 times. Move to your left nostril, and in your head, repeat your sound or phrase 3 times. Move to the tip of your tongue, and in your head, repeat your sound or phrase 3 times. Move to your throat, and in your head, repeat your sound or phrase 3 times. How do you feel? At this point, you probably feel kinda good...and want to do it some more. So you repeat the cycle again. Right eye, left eye, right ear, left ear, right nostril, left nostril, tip of tongue and throat. You can repeat the cycle as much as you want, but really 4 cycles will be all you need to do. When you are finished...keep your eyes closed and perform 4 grounding breaths. These are deeper than normal breaths, but not deep breaths. Breath in through your nose and out through your mouth. Then just open your eyes and enjoy. And that's a fast, easy, simple and effective meditation that anyone can do, every day, to start enjoying the benefits of meditation, without all the hassles. If you have any questions, just leave them below in the comment area! Get our newest and latest techniques for getting your zen on in just 10 minutes a day or less at: http://10minutezen.com How to meditate for beginners https//www.youtube.com/watch?v=q3tXeq4WnUs </video> <video> How To Stop An Anxiety Attack Now Description: So you're having problems with anxiety or panic attacks. And you just want to know how to stop a anxiety attack now. Because they suck. You feel like you're going to pass out, or throw up or you just want to curl up in the corner and pray for the frickin thing to end. We'll I've got good news. I'm going to share with you something that can give you relief immediately. We're going to do a very specific breathing exercise. And it works for two reasons. One, it's going to change the flow of blood and oxygen in your body. And two, it's going to focus your mind on something other than how desperate you feel. Two rules. The first is, When you breath, you will inhale through your nose and exhale through your mouth. And the second is that sitting, standing, posture, what you're doing with your tongue, your fingers, your feet, whatever...makes no difference whatsoever. So don't worry about that stuff. Alright, so let's get to it. We're going to start with 3 breaths that are called focus breaths. They are good, healthy breaths. Not deep, but not how you'd normally breath either. After the 3 focus breaths, you're going to slowly inhale, through your nose, for a count of 5. Now hold that breath for a count of 12. Now slowly exhale, through your mouth, for a count of 8. Now, you will repeat this, but with different lengths. Slowly inhale again, through your nose, this time for a count of 8. Hold your breath for a count of 15 this time. Slowly exhale, through your mouth, for a count of 12 this time around. That's one set. And you'll want to repeat this until you've done 4 sets. So again, the pattern is in 5, hold 12, out 8. In 8, hold 16, out 12. Then repeat that pattern until you've done 4 sets of it. When you're done, you're going to take 4 normal breaths...in through your nose, out through your mouth. After that, you'll finish with 4 breaths that are called grounding breaths. These are good, healthy breaths. Not deep, but not how you'd normally breath either. And then you're done. That's the technique. You can do it anytime, anywhere, any place...and as many times as you want throughout the day. Now everyone is different, but in general what you should feel is obviously some relief...you might feel like you're a little bit in a different state and you may even feel a little light-headed or buzzed. Hey, free, healthy buzz. If you have any questions just comment below this video and we'll be glad to answer! For even more lessons on how to get your Zen on in 10 minutes or less, go here: http://10minutezen.com How To Stop An Anxiety Attack Now http://www.youtube.com/watch?v=uA05sgCeQ1E </video> <video> How To Make Yourself Go To Sleep Fast Description: Here's a weird trick on how to make yourself go to sleep fast. Sleep...sleep, sleep, sleep. I can't fall asleep at night. When I'm tired. When I'm not tired. Doesn't matter, I can't fall asleep. So you lay there, look at the clock, get upset because you have to get up in a few hours, you drink this, you read that, you flip around so your head is where your feet normally are and so on. And...nothing works. But this will. I'm going to show you a special breathing exercise that you can do, in bed, it's quiet, you won't wake anyone up, no one will even know you're doing it and you'll forget you're doing it because you'll fall asleep. Here's how it goes. When you breath in, you're going to make a sound in your head. When you breath out, you're going to make a different sound in your head. Whether you breath from your nose or mouth or both makes no difference. And the sounds you're going to make...in your head, not out loud...will be SAAAAA and Ooooom. Uh-oh, is this some mystical stuff that's way out there? Nope. The sounds are actually white noise...which is a constant noise that naturally relaxes human beings. And it just so happens, that in the English language, vowels create white noise. A...E...I...O...U. So you can really use any vowel or any words or letters that drag out with a vowel at the end. But we're going to use SAAAAA and Ooooom in this video. To start, we're going to use 3 focus breaths. These are 3 breaths that are deeper than normal breaths, but not as deep as a deep breath. Then we're going to start a rhythm, when we breath in, in our mind, we'll say SAAAAA. And when we breath out, in our mind, we're going to say OOOOOOmmm. What's important here is the rhythm...that it's consistent. SAAAA, OOOOOOm. SAAAA, OOOOOOm. SAAAA, OOOOOOm. SAAAA, OOOOOOm. SAAAA, OOOOOOm. Should you do this for a certain length of time or should you do this X number of times? Nope. In fact, if you try to count while doing this, you're going to lose track of the number pretty quickly. You're simply going to keep doing this until you screw up, which means you're about to fall asleep because you're not really conscious anymore...or you'll fall asleep and won't even remember you were doing this. Sorry if you were expecting someting more complex, but simple always works best. Have a question? Let us know if the comments below! For even more problems you can fix with breathing exercises, visit us at: http://10minutezen.com How to make yourself go to sleep fast https://www.youtube.com/watch?v=zjg45ApZH9A </video> <video> 10minutezen Live Stream Description: </video>

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10 Minute Zen is a unique set of practices developed by a former United States Marine and martial arts black belt to help eliminate anxiety, stress, panic attacks and insomnia, while making you relaxed, focused and living life in the moment.

While traditional meditation techniques have been scientifically proven to bring about healthy, positive changes to the body and mind, the drawback has always been the length of time required for the practice.

But with 10 Minute Zen, you don't need to do any of this. Instead, you perform fast and easy techniques...that usually last just a few minutes...and give you immediate results.

In other words, with 10 Minute Zen you can "flip a switch" whenever you're confronted with a stressful situation, allowing you to become relaxed, focused, calm and peaceful...at that exact moment. And without spending hours every day performing uncomfortable traditional meditations.

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