Choose wisely and frequently At the age of 40, Paula thought she had met everyone in her life she would ever need to meet. But when she became CFO and acting CEO at the world's largest provider of flexible workplaces, Regus Australia, Paula says she felt `like I was standing on top of an iceberg -- isolated, with no-one to ask for help'. She realised that what she had thought was an effective network actually wasn't supporting her at all. She needed to seek out people who were at the same level as her or above her; In 2012 I attended the Behance 99% Conference in New York, where Harvard professor and co-author of The Progress Principle Teresa Amabile spoke about the value of keeping a daily journal. She had conducted an analysis of 12 000 journal entries from 238 senior executives from 26 different project teams, seven companies and three industries across the USA. She asked them to keep a journal every day as a way of reflecting on the day, refocusing them for the next day, capturing the ideas gained, celebrating the wins and what they had learned. I am a great believer in journaling, and Teresa offered some great ideas to help start the process: Start small, setting aside five minutes a day. Decide on your medium -- for example, a paper journal or an electronic app. Write, sketch or doodle. Use a set time of the day and set a reminder on your phone. Record progress, setbacks, horrors, hassles, challenges, celebrations, confidence boosters and crystal-clear moments. Write about whatever you like, but write every day for 30 days! But while I'm dangling over the chasm by my fingernails, it would help to take a one- or three-minute mindfulness pause. You're now going to need a whole new set of gears for what's called your home life. I'd suggest before you see your family you do a little mindfulness practice so you don't bring any of the dross home from work. Maybe for a minute listen to sound; If you've been practising MBCT regularly, it will become easier to switch off from your working day in the company of your family and friends.

If you notice that your mind is still at the office, overthinking, take your focus to noticing the people around you. You can put that amygdala away, you won't be needing it now; In bed, if you can try a three-minute practice, it might help you to fall asleep more quickly. Just lie there and allow your thoughts to have one last orgy: ruminate, worry, plan, fantasize, brood, let rip. After a minute, bring your focus back to your breath and, in the last minute, breathe into your body from your toes to your head. Our lives are meant to be bright, noble, and ever ascending. This promise of our true potential is made good in us by fulfilling our possibilities and not through the interminable struggle of trying to prove what is impossible. Most of our sorrows are the stressful off-spring of trying to be something we have no real need to be; The following Ten Causes of Needless Heartaches reveal how we cause ourselves unnecessary suffering. Please keep in mind that each of these ten insights contains two key ideas: First, whenever we are goaded into attempting the impossible, we not only suffer defeat, but we also strengthen the self that would have us believe it's possible to put a fire out with gasoline. Second, as we awaken to see these false workings in our mind, we also see there is only one possible solution to end the suffering they cause: we must stop listening to and obeying their foolish advice. In other words, as soon as we see that the healing we hope for begins with releasing our unseen relationship with the parts of ourselves that are responsible for our self-hurting, the sooner our heartaches end. Now, let's look at ten small places in our lives where we are trying to do the impossible and where, as a result of our misunderstanding, we are still sowing and reaping the harvest of frustration and heartache. It is impossible to make others see where they have made a mistake. It is impossible to be carried to a secure and peaceful harbor on a ship crafted by anxiety or fueled by fearful feelings. What were they thinking? I would rather not know. Carl, November 22 I was back at the clinic to take more photos. When I came here the first time two weeks ago, I knew nothing about plastic surgery.

I had now read up on the subject. According to the Plastic Surgery Statistics Report, 15. Close to 90 percent were minimally invasive procedures, such as fillers and Botox. The strongest growing trend was facial rejuvenation, with more than 6. As a man, I was in the minority, since we accounted for only 8 percent of all cosmetic procedures. I was fortunate to have a supervisor who valued them at all. Believe me, I was grateful to discuss my patients' dreams with that dignified Freudian professor in his preternaturally unrumpled suits--but it was always from a psychological angle. Pertinent as this was, I often left our weekly meetings itching for more, sure I wasn't doing some dreams justice. Dreams are big, very big. They warrant a multilayered dissection. My approach in Energy Psychiatry goes beyond the conventional to show how spirituality and intuition pervade our dream's messages about emotional freedom. There's a spirituality to all dreams when they're viewed as ways to develop your soul, to take your life to a more compassionate place. To me, there is no such thing as a bad dream. Even the most bloodcurdling nightmare that leaves you slithering in sweat, heart exploding, is intended to set you free from suffering. Sure, these dreams are frightening, but why get intimidated? And they do so in predictable ways across cultures--and even across species. This is age-normative behavior. There is a purpose to this time, after all. Adolescents must acquire self-sufficiency so that they will eventually be able to survive on their own without parental care. Risk, it turns out, serves an essential evolutionary role.

And it occurs during a precise neurodevelopmental window when impulsivity is on the rise but adult judgment and restraint have not yet kicked in. Increased affiliation with peers, novelty seeking, and risk taking help adolescents begin to develop a foundation of skills they'll need to be independent. The behavioral tendencies also serve a secondary, evolutionary purpose. Teenagers' desire to stray from the nest expands both their social circles and the geographic territory they cover, guarding against inbreeding within the gene pool. Regardless of potential gains and evolutionary benefits, with the developmental benefits of risk comes . She went into the garage to get some blue paint and then began the remodel. Ali was Nancy's first child, and Nancy loved having her own little girl. She imagined a wonderful future for Ali; Nancy was in heaven. She finally had the little companion she had always wanted. Difficulties become apparent, though, early on. One Easter, Nancy bought Ali a matching white dress and hat. But Ali stomped her foot when Nancy brought the outfit out. I want to wear my red dress, she screamed. And no hat! You should now be directly above transverse abdominis muscle. When all the core muscles co-contract you will feel gentle tightening of transverse muscle too. If you feel a bulge, you are contracting core muscles too strong. The correct level of activity in core muscles should be 30% of the maximum contract level so that you can keep on contracting these muscles continuously. I hope you are finding this article useful and are ready to start with the exercises.

I have also created an easy to use quick reference chart of these exercises. Placed at a prominent place in your bedroom, this would serve as a handy reminder to do your exercises at regular interval. You can download the printable file from You can also subscribe to my mailing list to get more tips & motivation to do these exercises. To top it all, you would get a chance to download a FREE copy of this article when I come out with the next revision. Paula needed a personal board of advisers around her, an intelligence bank, a marketing machine. She needed Promoters, Teachers, Butt-kickers and a Pit Crew who would help her deliver her goals, stretch her thinking and challenge her to do more. Like Paula, you need to evolve and grow your network in line with your personality and your professional and personal goals. And you have to understand that, although it requires much thought, time and energy, this investment will benefit you on your journey tenfold in the long term. Find the influencers, advisers and advocates who will help you grow and the team that will keep you balanced and grounded. Networks build networks. You cannot afford not to do this. Connect in the right way At a recent client meeting, Craig, a senior executive, shared with me that he had decided to take redundancy from his organisation after almost 13 years of service. He was excited at the opportunity to take some time out to reconnect with his family and refuel his energy. I have a very good friend and colleague who uses her smartphone every day to note what she is grateful for and what she has learned from the day. Journaling, then, can take many forms -- pick the one that best suits you. Most people don't do enough of this. The key here is to take time out of our busy daily life to stop and reflect on what is working and what is not, and to decide what to do about it. Reflecting is also about being still, quieting the mind in order to listen to your intuition, to meditate and relax.