4 Easy Ways You Can Meditate Like a Pro

meditation mondays

You sit in your meditation spot, day after day, but clarity just keeps escaping you. No matter what you do, there’s a distraction that hampers your efforts. Maybe your legs begin to tingle. The old knee injury begins to ache again. There’s the smell of your favorite food hovering in the air.

I can sympathize with this problem. As much as I might try to seek clarity, if the smell of a cheeseburger is on the breeze, my mind and my stomach start having different thoughts. In the end, when I can’t find clarity, I feel more stressed out than I did before I started meditating.

For so long, this made me question my dedication. Why couldn’t I meditate like so many other people? Then I realized that maybe I needed to make some adjustments to what I was doing to improve each session. I hadn’t fallen out of love with meditation. I had simply evolved and my meditation practices needed to do so as well.

Here are the 4 steps that I took to correct that process so that the chances to achieve clarity could return.

#1. Create a New Space

Your needs may evolve when you evolve. The fact is that we all change a little bit every day. Who you are today isn’t the same person who you were yesterday. Now multiply this effect over 1 year, 5 years, or even more and you might be a whole different person. I discovered that the meditation space I had chosen for myself wasn’t meeting my needs any more. It made me uncomfortable and there were bothersome distractions that I didn’t remember there being before. So I created a new space to inject some new life into each session.

#2. Change Your Expectations

When you’ve been meditating for awhile, you kind of expect your mind and body to react in certain ways. When that reaction doesn’t take place, then it bothers you. I know that if I couldn’t find any clarity at all, I would focus on that issue for the rest of the day. I wanted to figure out the issue so I could fix it.

Then one day I realized something. I had developed a certain expectation for meditation that I didn’t have when I had first started. In the beginning, I had no expectation of a positive outcome. Now, here I was, becoming frustrated because I wasn’t getting the positive outcome that I wanted.

#3. Be Willing to Forgive

It’s easy to judge yourself harshly when you feel like you haven’t met your meditation goals. I’ve discovered that sometimes you must be willing to forgive yourself for those times where you feel you have failed. Sometimes you even have to be willing to stop forcing your meditation sessions and just go with what feels natural at that given moment. Sometimes 5 minutes of meditation that is genuine is better than 30 minutes of forced meditation time.

#4. Find Your Anchor

Whenever there is something that feels bothersome during your meditation session, it is important to have a reliable anchor that you can come back to use to center yourself. My breathing has always been pretty reliable for me. Some might like to focus on a point of light, like a candle. Whatever it is, give yourself a reminder to use it so that you can begin rebuilding your awareness.

Even when you make changes like these, I’ve found that to meditate like a pro, you’ve got to stick to your core routines. Allow your meditation to evolve with you, but keep it on the schedule every day and keep infusing familiar elements into your practice. In doing so, the changes may be quite profound.

Have you worked to evolve your meditation sessions? I’d love to hear some of the ideas you’ve used to evolve your regular meditation practices into something even more beneficial.

How Meditation Helped Me Exercise Better


 I don’t mind exercising. It’s not the first thing I might choose each day, but it isn’t something that I actively avoid either. Yet when I go out for a run or I’m at the gym on one of the machines, there are many negative thoughts that try to creep into my head.

People are staring at you.

They’re judging you.

You’re not good enough.

Some might describe those thoughts as “losing their mojo.” I call it a good excuse to go get a smoothiea, head home, and maybe watch a movie.

Thanks to meditation, I’ve been able to work on those negative thoughts during my workout. When I start listening to what my body has to say instead of the negative self-talk that starts heading my way, there’s a certain amount of energy which appears. It can fuel a longer run, a stronger finish, and better results.

Timothy Olson, an ultra-marathon runner, has said this: “Running is my art and the mountains are my canvas.”

I would adjust that quote just a little for myself. Exercise is my art and meditation is my canvas. That’s because meditation while I exercise has brought me these benefits.

#1. I’m happier when I’m exercising. Some mornings you just don’t feel like doing anything. Just thinking about a run can make me feel tense. By including meditation before and during whatever exercise I’m planning on doing, I feel happier because the negative thoughts have been muted.

#2. I have a lot more energy. I’ve found that when I’m listening more to what my body wants and less to what is going on around me, I have much less tension. I can adapt throughout the exercising process and this helps to ease the tension that tends to build up in my muscles as I’m giving them a workout.

#3. I have less overall soreness. I used to be one of those people who always seemed to pick up a slight injury. It would hamper me for a day or two and affect my workouts. I used to attribute that issue to my desire to go 100% at all times. Through meditation, I’ve realized that I can adapt what I’m doing before an injury occurs because I’m more in tune with what is going on.

#4. I have less pain. Maybe it’s that I’m actually more tolerant of pain. I’m not talking about the pain cues you receive when an injury is about to occur. It’s that initial discomfort you have when you first start to exercise. Those moments when your body says, “Do I really have to do this?” Because I’m not fixating on that discomfort any more, it doesn’t seem so bad.

#5. It lets me do more. Thanks to meditation, my focus when exercising is now about moving forward.  In the past, I think it would be more accurate to say that my focus was on trying not to stop.

#6. I focus on me. I used to count calories, track mile times, and be able to tell you what my heart rate would be at almost any given time during my workout. Now those things matter less and how my body feels matters more. By listening to what my body wants, my mind takes a new satisfaction in the ability to exercise effectively.

Sometimes you can meditate right there while exercising. You may need to find a spot with minimal distractions if you’re at the gym. Clear your mind, quiet your brain, and take inventory of how you’re feeling. Don’t judge yourself. Just observe. Then take some deep breaths, build up your endurance, and you’ll find that meditation might help you exercise more effectively too.

Approaching Mindfulness With Mother Nature


Meditation has always been something that I’ve prioritized in my life. Sometimes I let my priorities slide a little bit and put meditation on the back burner of life for a few days, but eventually I get back to it. Yet there are still days when I get into my comfort zone, begin to meditate, and struggle to find any clarity. Mindfulness? Forget about it.

To counter that problem, I’ve found that it can be highly beneficial to get back in touch with Mother Nature. Exploring the Great Outdoors really does unlock your mindfulness potential because there are so many small wonders that you can see if you allow yourself to slow down from the rigors of modern life. A cool breeze, the sound of the ocean, or even just the sunlight on my face is enough to change my perception.

Nature gets my attention.

Why Does Being Outside Unlock Mindfulness?

Human beings were born to be interactive with the outside. Our legs were built to explore. Our minds were built to observe. Our hands were made to interact with the perfect moments that surround us every day. There is a certain peace which comes when we’re on our own outside because our senses are always present. We get to engage our complete being in a way that riding the subway or commuting an hour to work in heavy freeway traffic just doesn’t allow.

But it’s more than that. It’s also about our relationships. People today are connected like never before. I can speak to a friend halfway around the world on a video call, talk to co-workers on Facebook, and check-in with my extended family at any time during the day. I can share my day with them and they can share theirs with me. This limits the amount of alone time we receive.

Going outside takes us away from the gossip and drama that relationships can provide. It takes us out of the city and into our hearts and minds. Instead of noise and movement, we receive quiet contemplation. When I struggle to find my clarity, this is why I make it a point of emphasis to get myself outside for my next meditation session.

How Can We Approach Nature in the City?

Living in the city makes it tough to have a conversation with Mother Nature every day. Tough, however, is not impossible. You might not be able to ascend to a mountain summit to meditate in the glory of the rising sun, but you could head down to your local park, kick off your shoes, and enjoy some time out there amongst the trees.

Many cities also have public gardens which make for wonderful meditation spots. If you share a building with others, maybe there’s a rooftop garden where you could find some moments of peace and clarity. If you’re willing to find a place where you can be still and listen to what your inner being and what Mother Nature are trying to tell you, then it becomes very possible to approach mindfulness even on the busiest of days.

Where do you go when you struggle to find clarity? I’d love to hear about some of your favorite places to meditate.

How You Can Use Meditation To Achieve Your Goals


Does it seem like your goals are sometimes just out of your reach? I’ve had this struggle, probably more often than I’d admit in casual conversation. There are times when I feel like I can do anything, but then there are times when it seems like whatever I do, that final few steps needed to accomplish a goal remain tantalizingly out of reach. It’s a frustrating feeling to say the least!

Through meditation, there are some steps that can be taken to help make those goals a little easier to achieve. These steps have helped me, especially recently, and hopefully they’ll have a positive impact for you as well.

#1. Choose one specific goal to accomplish. We all have many goals that we’d like to make happen, but meditation works better when we can be specific about what we hope to accomplish. Choose one specific goal to work on and then keep working on it until you achieve it.

#2. Use positive visualizations. Instead of picturing life after you’ve accomplished your goal, use your meditation time to picture yourself working through each step that is necessary to make it to that goal in the first place. I’ve found that practicing these tasks mentally during a sessions of meditation can prepare me for the physical or emotional challenges that might lie ahead.

#3. Take a few deep breaths. If it was easy to accomplish your goals, we wouldn’t need to use meditation, would we? When you’re visualizing each step, if you’re anything like me, then you’ll feel more than a little stress settle in your chest. Doubts may even begin to flood through your mind. Remember the basics of meditation at this point, including your deep breathing, and catalog those feelings. They’re important. If you just dismiss them without acknowledging them, they may fester and be problematic for some time to come.

#4. Answer the “why” questions. Questions are a normal part of the learning process. You must ask questions to get answers. I’ve found that I tend to have a lot of what I call the “why” questions when I’m working on achieving a specific goal. Why is this important to me? Why do I need to even be working toward this goal? Why would life be different if I achieve this goal?

#5. Take action to keep your focus. Random thoughts aren’t really that random. They are observations that your mind is making to create the structure you’ll need to achieve your specific goal. I can’t say that every thought makes sense at first, but they do make more sense when you take actions to maintain your focus, both in meditating and with your goal vision. Every action you take is one step closer to your goal. It’s important to remember that.

I’ve found that repeating this process 1-2 times per week can be helpful without feeling like it is overwhelming.

How 10 Days of Meditation Changed My Life Forever

meditation improves your life

Sometimes I just have to step back for a moment and let everything go. There’s a lot of stress this world is able to send my way every day. I’m sure the same could be said for each one of us. I’m not saying this to complain or hold my stress as being “more stressful” or anything like that. I just recently came to a place where something had to change. I was tired. I wasn’t sleeping. I wasn’t happy. That’s when I decided to commit to 10 straight days of meditation.

It’s not like I haven’t been meditating in the past. I’ve just let it slip here and there and decided that it was time to make that practice stop. It was time to make sure meditation happened every day. So, for 10 straight days, I made sure my meditation routine was guaranteed.

Here’s what I learned from that commitment.

#1. There were issues I was blocking. You know how memories tend to fade over time? Wouldn’t it be nice if hurtful emotional wounds did the same thing? I discovered that there were some issues that were really bothering me and I had been choosing not to deal with them. So they sat there in my mind, festering away, and rotting out my happiness. Meditating each day helped to start the healing process.

#2. I put others first a LOT. The urge to answer a text or check my e-mail while meditating was almost overwhelming at times while I was meditating. As I pondered this, I discovered that instead of making time for myself, I was making more time for others. That’s not to say helping people isn’t a bad thing. It’s just there are times one must be willing to take care of themselves first instead.

#3. I can find clarity in other ways. For so long, I’ve worked on meditating because I’ve wanted to find some clarity with what happens in the world today. It’s been a way to discover peace in the midst of chaos for me. During this 10 day stretch, I discovered clarity could be found in other ways as well. Something as simple as going for a walk was a chance to reflect on things.

#4. Take advantage of each moment. There are unique moments that happen to each of us every day. If I’m not focused on those moments which happen to me, then some of life’s most interesting moments are passing me by. Meditation time is not the only time where powerful, life-changing reflections may happen. A random compliment from a stranger, an extra flavor shot in your coffee from a barista trying to be nice, or a simple word of thanks are all powerful moments as well. Not only should we watch for this, but I think we should provide them as much as we can as well.

#5. I really am a procrastination specialist. I discovered that part of the reason I wasn’t making meditation a priority was because I felt like I could face tomorrow without that time to myself. In some ways, I still even feel that way. The urge to not meditate sometimes is still strong, especially if there’s some chore or work issue which I feel needs to be accomplished. By recognizing this, I am working on changing this, and sometimes that’s the most important thing, I think.

Meditating for 10 days straight has changed my life not because I’m better at it or I get more out of it. It has changed me because I’ve started listening to myself. I’ve made myself a higher priority. In doing so, I am now much more able to be effective at work or help others when I can because I’ve brought life back into balance.

7 Ways You Hold Yourself Back From Meditating


So here it is: I don’t always feel like meditating. There are other things I’d rather be doing. Sometimes it’s just an excuse, but sometimes the need to do something else is very real. Yet if I let this become a new daily habit, I find that the only thing holding me back from meditating is myself.

Here are some of the habits that I’ve found that can hold me back. By identifying them, I can stop them and hopefully you can as well.

#1. The Power Struggle

Instead of meditating, I could be watching Netflix. I could take a walk. I could go to the store. I could even clean the house. Instead of focusing on my breathing, I find myself thinking about many other things. Resisting this struggle makes it even worse. Try to acknowledge the thoughts and move on.

#2. I Give Myself an “F”

Do you grade your actions and decisions every day? I know I sure do. That includes grading my meditation time. If I feel like I’ve failed, then I give myself an “F.” The problem with this is that consistently bad grades make me feel like I should just give up. No one is perfect, so no meditation session will be completely perfect. Forgive and keep moving forward.

#3. Practice the Preaching

I’ve talked a lot about meditation to others over the years. Sometimes I feel like that is more important than actually meditating. Sometimes the best way to practice what is being preached is to just sit down and do it. Let others see you meditating and they can learn just as much as when you talk about meditating.

#4. That Moment of Awesomeness

That moment when I achieve total clarity is a feeling beyond compare. It’s also a dangerous trap. Not every meditation session brings clarity. If I compare those moments with my moments of complete success, it makes me feel like I’m inadequate in some way. Try to take every day as it comes and embrace what it provides to avoid the unhealthy comparisons.

#5. The Environment

The truth is that there isn’t a perfect environment for meditation. There will always be a distraction. I’ve found that purposely meditating in noisy, imperfect places can help me to avoid the distractions that can stop me when I’m in my preferred location.

#6. The Bandage

I’m feeling stressed out, so I’m going to meditate. Ever had that thought? I sure have. It’s that type of meditation that robs us of the real benefits we can achieve. Meditation is not designed to be 100% reactive. It’s a proactive stress reducing creativity enhancer.

 #7. Scheduling an Agenda

Because of the benefits that meditation can provide, it’s easy to approach my meditation time with a to-do list. I might want to plan out some new content here or schedule out my evening so I have an itinerary of fun. Yet, strangely enough, these checklists hinder what meditation can accomplish because it requires judgment. I’m telling my subconscious what I think is best instead of listening to what I’m actually trying to tell myself.

There’s nothing wrong with avoiding meditation for a day or two. You can meditate in whatever way best suits you. What I’ve found is more important to focus on are the ways I hold myself back from my full potential. These are the things I’ve identified in myself. What about you? I’d love to hear about how you hold yourself back during your times of meditation and what you do to solve that issue.

5 Ways You Can Make Meditation Easier Today


The problem I have with meditation is this: there always seems like I could be doing something better. I won’t lie. Meditation can be incredibly challenging for beginners, long-time practitioners, and even experts. I often wonder if I’m making things harder than they need to be, even if it’s unintentionally.

To counter this issue, I’ve been exploring ways to make meditation become a little easier. If the whole point of meditating is to find clarity and work on the various aspects of personal health, then there must be a few ways to stop the daily fighting I have with my mind to make that happen, right?

Maybe you’re feeling the same way and would like to find some ways to make meditation be a little easier to do on a daily basis. Here are 5 ways that I have found to be helpful and hopefully they will help you as well.

#1. Prioritize It

We make time for the most important things in our lives every day. Think about it. If you have time to check Facebook for 15 minutes every day, then there is time to make 10 minutes for meditation and save 5 minutes for social sites. I’ve found a few pockets of time where I felt like I was being productive, but what I was really doing was wasting my time doing next to nothing. Once I made meditation a priority, I found there was much more time for it.

#2. Take the Pressure Off

There’s a lot of meditation advice out there. I find a lot of it comes flooding back to me while I’m trying to meditate. It makes me feel inferior because I’m not meditating in the same way the advice is recommending. Once I decided to find my own road instead of trying to travel along the journey of another, the anxieties began to ease. Being yourself while meditating really takes the pressure off.

#3. Smile.

I used to look at meditation as a “task” that needed to be completed. Instead of treating it like a fun activity. I decided to kick back and relax more during each meditation session. If a funny thought came my way, I’d smile. There is something beautiful about a world of silence if you give it half a chance. I’ve found a few moments of no emails, no texts, and no Facebook notifications is very refreshing.

#4. Take It Slow

I like good things to just happen for me. This is the nature of our world today. Like everyone else, I love instant gratification. If I want a snack, I get it. If I want to watch a movie, I stream it. This is the attitude I brought to meditation. I expected stress to melt away instantly… but that didn’t happen. Sometimes I felt even more stressed out after meditating then I did going into the session. Learning to take it slow took a lot of time for me, but it was an investment that has paid off well for me.

#5. Staple the Pants

Good intentions never helped me to meditate for a single minute. There must be some willpower behind the desire to meditate. This means you’ve got to ignore the other pressing engagement you might have and just staple your pants to the floor and do it. I fought this for a long time. Then I realized something one day: my negative thoughts were just thoughts. I was so focused on what was negative or what was positive that I lost sight of the fact that a thought doesn’t have to be acted upon. It can be recognized, categorized, and then filed away.

Meditation still isn’t easy for me some days. There are times I’d rather be outside enjoying a beautiful day, watching a favorite movie, or doing anything else but meditating. Yet with these 5 methods helping me out, I’ve found it has become a lot easier to focus on meditation and I hope they can help you as well.

How My Life Changed After 2 Months of Meditation


Meditation has always been a bit of a struggle for me. I can always find an excuse as to why I can’t meditate. There might be a project at work that is due. There are distractions outside which are ruining my focus. I might be hungry because I missed lunch. I guess I justified these excuses because I thought that everyone was doing the same thing as me.

One day I decided that I’d had enough of the excuses. I was going to knuckle-down, be consistent, and start justifying why I needed to meditate every day instead of figuring out ways to tamper down the guilt I was feeling about not meditating.

This helped me to successfully meditate every day for 2 months straight and here’s what I learned from that time.

#1. Meditation is about quality, not quantity. I used to think that you had to hit a 15-20 minute threshold for meditation for it to be beneficial. This was one of my main struggles. I’d feel like I had failed if I didn’t make it long enough. As I started meditating every day, however, I discovered that some days I could meditate for 5-10 minutes and feel just as good, if not better, than longer meditation sessions.

#2. My way is the best way. I also used to read a lot of meditation advice blogs. Many of them would talk about this way to meditate or that way and how those methods would provide the most benefits. After 2 months of meditation, I can safely say that my way to meditate is the best way. Your way to meditate is the best way. It is impossible to define a correct method of meditation because you and I may be very different people with different needs.

#3. Every reward matters. To encourage myself to make it each day, I started a good old-fashioned sticker chart. Every day I successfully meditated, I’d put a sticker on the calendar to indicate my success. Once I’d hit 3 days in a row, this type of reward started to having some meaning to it. After 14 successful days, I started feeling good about myself. Two straight months of stickers is better than any trophy I could have received. Find your motivation and reward yourself after every success and it will change everything.

#4. Clarity can be fleeting and that’s okay. There were days when I felt like the clarity I was receiving through meditation would never end. Then there were days when clarity might appear, but flirt deceptively just out of my reach. Not every meditation session is going to be perfect. I learned that the ability to forgive myself for my perceived meditation failures was one of the most important things I could do. Instead of giving up hope and feeling guilty about it, I could focus on finding my meditation groove once again.

#5. Habits are more important than I ever thought they were. Showing up to meditate every day became a habit. It’s a routine that I now feel empty without. I discovered that there is power in not giving up, in staying the course, no matter how challenging it may feel on any given day.

Meditating for 2 months straight when I first started seemed like a daunting task. Sometimes it felt like it would be impossible to complete successfully. I even contemplated about how I could write something about how I had failed and turn it into some kind of positive experience. Now I know that if you can get past the excuses, the guilt, and the negative self-talk, meditation can be very rewarding.

Did You Know That Mindfulness Actually Changes Your Brain?


Mindfulness has become more than just a buzz word in the business world. It is one of those things that busy managers and executives must do in order to keep their brains healthy and sharp. Not only does it help to purge toxic stress from the body, but mindfulness also helps to support self-regulation, promote decision-making capabilities, and provide better overall resilience.

It is a unique practice as it can merge spiritual or religious preferences into our regular daily life habits and all it takes is a commitment to the process. When you follow through with that commitment, research shows that you can literally change your bran thanks to mindfulness. Here’s what happens.

Your ACC Demonstrates Superior Performance Levels

Compared to people who do not regularly meditate, mindfulness provides the anterior cingulate cortex [ACC] with higher levels of control. It is this region of the brain, located just behind the frontal lobe, which controls impulsiveness, aggression, and decision-making. By having a superior performance in this area of the brain, people are able to stay more calm, more level-headed, and make consistent decisions.

The ACC is also believed to be associated with learning. When we make decisions, whether right or wrong, there are lessons that can be taken from the events which occur. With mindfulness, more knowledge about each event can be maintained, allowing for people to better adapt to conditions that may rapidly change. This is why managers and executives are adopting mindfulness more every day. It allows them to “think on their feet.”

Mindfulness Also Affects the Hippocampus

The issue we all face with the hippocampus is that it is literally covered in receptors for cortisol. That’s the stress hormone which is produced when there’s something that is really bothering us. Constant exposure to cortisol can lead to chronic stress, which can have a devastating effect on the body. Depression, PTSD, and other physical symptoms can all be present, which makes it difficult to continuing functioning in a high-demand environment.

Yet with mindfulness practiced on a regular basis, those cortisol receptors get a break. Because there is less of the stress hormone, there are fewer bothersome symptoms produced by the hippocampus. You’re able to regulate emotions better, have higher levels of pain tolerance, and even have a more developed sense of self.

Now here’s the good news: you can practice mindfulness wherever the day happens to take you. Being aware in the present moment in a non-judgmental way can help you be “you” when you’re at your very best. The evidence for this is quite strong.

Research still continues to occur within this field about mindfulness and the results continue to be compelling. As we understand more about the underlying functions of our brain, we’re discovering that mindfulness is a strong foundation to build our future upon. If you’re struggling at work, at home, or in other areas of life and have not tried mindfulness, then look into what it could do for you today.

The results may be quite surprising.

5 Reasons Why Perfection Is the Last Thing You Need While Meditating

What would your life be like if you were able to meditate consistently every day? Many often give up on meditation because they feel like they aren’t doing it right – or worse, feel like they have failed in some way. There is an expectation that everything should fit into place, provide results, and make life better.

Except meditation really isn’t that way. It is just as messy and imperfect as life tends to be. That’s why it is so important to remove the expectation of perfection when you’re trying to establish a habit of meditation. Give yourself a break and consider these options to help make your time more fulfilling.

#1. You can meditate in whatever way works for you.

People have different requirements for meditation. You don’t have to be in a lotus position chanting mantras. The key to having a great time meditating is to be authentic about it. Find what works for you and then just do it, no matter what others might say.

#2. You don’t have to do the same thing.

It’s important to have a routine which includes meditation, but it doesn’t have to be a perfect routine. You might get to meditate for 20 minutes one day and feel awesome afterward. The next day you might be lucky to get 15 minutes in because the kids are fighting, the dogs are constantly barking at people on the sidewalk, and jets keep flying right over your house for some reason. Sometimes if you can get 5 minutes of quiet behind a closed door, when there is chaos around, that is just as good as a peaceful 20 minutes.

#3. You can meditate anywhere.

Maybe meditation on the toilet is a little extreme for some people, but what about meditating while waiting for your dinner to arrive at a restaurant? Or what about sitting at your computer to meditate while a video is buffering? The fact is that you don’t have to be in a perfect place to achieve a calmer state of mind.

#4. A wandering mind can be a good thing.

A mind that has racing thoughts is a mind that is evaluating, forecasting, thinking, and processing. These are great things for it to be doing. Instead of trying to shut that process down, embrace it. Look at what is going on in the quiet of your mind. Focus on each key point that comes across. Acknowledge what is going on. Then try to focus on a single point, like your breathing or perhaps the light of a candle, to help focus those racing thoughts into something a little more cohesive.

#5. When it doubt, just breathe it out.

 If you feel like nothing is working, then just take a couple of minutes and give yourself a chance to breathe. Repeat the deep breaths for as long as you can. That can be just as beneficial as 15 minutes of proper meditation technique.

Even meditation masters admit that when they meditate consistently for 30-60 minutes, they typically achieve 2-5 minutes of total clarity. That means even the best in the world are experiencing up to 55 minutes of imperfection. That’s why you should cut yourself a break and embrace the imperfection. Who knows what you might discover!

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