Chi-Jui Wu 吳啟瑞
May 12 · 3 min read

We are two recent graduates who have just entered the adult life. We hope to become better versions of ourselves in everyday life, and thus begins the Well-Being for Life project which documents our journey of personal growth. We value meaning, gratitude, and kindness in life. We want to share our positivity and empathy with the world so that together we can become self-actualized and live a meaningful life. Our mission is to empower people with new ideas, mindsets, and practices — through our personal life experiences and insights from books, videos, and podcasts — that will help us tackle our life challenges.

In our 2nd episode, we describe the 3M technique — the actual practices of mindfulness, meditation, and manifestation. The content of this episode is based on the book Stress Less, Accomplish More by Emily Fletcher.

Preparation

  • Sit with your back straight or supported, head free, eyes closed.

Mindfulness

  • Focus on breathing in and out.

Focus yourself on your current state of being, instead of the past or the future. You do not need to worry about anything other than the present. Close your eyes and and sit at a comfortable place quietly. Breath in deeply and exhale. Focus on the sense of cold air flowing into your nose and lungs and returning as hot air from the mouth. Focusing on the senses of the air flow is important, because it forces your brain to focus on the present. As you breath in and out, your mind might drift away constantly, and it’s very natural, so you should not worry about losing your concentration when you begin this practice. Simply refocus your mind on your breathing pattern.

Meditation

  • Allow breathing to be subconscious and let the mantra flow to you.

Mindfulness is the warm-up practice that brings you into a calm, relaxed, and focused state. Now your breathing pattern becomes the default, and you are focusing on nothing and letting the mantra (explained below) anchor at the back of your mind. The mantra would repeat itself in the background like white nose. You are tapping into a state deep into your unconscious mind. You are no longer thinking about anything but staying in this peaceful state to relieve stress and rest deeply.

A mantra is a “sacred utterance, a numinous sound, a syllable, word or phonemes, or group of words, with spiritual interpretations such as a human longing for truth, reality, light, immortality, peace, love, knowledge, and action” [Wikipedia]. It is “a mind vehicle that de-excites your nervous systems” [Fletcher]. You could use the word “One” or “Om” for this meditation practice, or any mantra that has personal meaning to you.

Manifestation

  • Come back to your conscious state and define your future (one dream, one goal, or one desire).

Imagine your future as if it is the present. If you dream about achieving financial freedom, see it as the current reality. What would you see, feel, hear, taste, and smell? Paint the details your dream as if it has already come true. The more detailed the dream, the more effective this manifestation practice could have a positive impact on you. Where are you? Who are you with? What are you doing? What emotions do you feel? Are you happy? Excited? Grateful? Be detailed and specific.

Closing Thoughts

This two-part blog is our short introduction of the book Stress Less, Accomplish More by Emily Fletcher. We want to share how the simple practices of mindfulness, meditation, and manifestation could help you relieve stress and focus on your dream.

Please leave comments below if you find it helpful, and let us know any content for personal growth that you would be interested in.

Photo by frank mckenna on Unsplash
peace.- 2019/05/12 CJW (https://chijuiwu.space/)

Well-Being for Life

Bringing positivity and empathy to the world so that together we can become self-actualized and live a meaningful life.

Chi-Jui Wu 吳啟瑞

Written by

I read, write, and reflect on human lives. Previously HCI Researcher @ Lancaster, UCL, and St Andrews. Website: https://chijuiwu.space/

Well-Being for Life

Bringing positivity and empathy to the world so that together we can become self-actualized and live a meaningful life.

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