COMPLETE VERSION (1.5-2 hours)

5:00am – Wake

5:10am – Breathing exercise 

5:15am – Reading (something spiritual or thought provoking) 

5:30am – Prayer, Affirmations, Meditation, Visualizations 

5:45am – Writing

6:00am – Movement (Walking, Running, Weights, etc.)

MODIFIED VERSION (1 hour)

5:00am – Wake

5:10am – Breathing Exercise

5:15am – Reading (something spiritual or thought provoking) 

5:25am – Prayer, Affirmations, Meditation, Visualizations

5:40am – Writing 

ESSENTIAL VERSION (30 min)

5:00am – Wake

5:05am – Breathing Exercise 

5:10am – Reading (something spiritual or thought provoking) 

5:20am – Prayer, Affirmations, Meditation, Visualizations

  • Routine can be started 430, 5, 530, 6, 630, 7 etc.
  • The order of each practice can be interchanged based upon individual preference 
  • ½ hour minimum, 1 hour better, 1 ½ hours – 2 hours best
  • Movement can be done later in day, but the key is metaphysical in the morning

A simple and effective list of 10 important daily health practices – remember “10 Ms”:

Meditation

  • Early, often, 5min minimum (longer the better), breathing exercises

Mental imagery

  • Envision future state, bringing into clear vision that which is desired

Mindfulness

  • Deep focus on the present, on task at hand, surroundings

Meals

  • Plants organic (fruits/veggies), animals (natural/wild caught lean meat – chicken,turkey,beef,fish), water

Movement

  • Cardio, weights, walking/running, yoga, outdoor team events/challenges

Multiplication

  • Parenthood if possible/desired, and/or to pass on what you have learned to others

Music

  • Listen to different types for different emotional changes or states (gym state vs relaxing state)

Meaning

  • Focusing on and understanding purpose, praying

Mitigation

  • Utilize NEURO LINGUISTIC PROGRAMMING TECHNIQUES and push the negativity out of your life

Moderation

  • Intermittent fasting, portion size, workout intensity, junk food/cheat meals

FOR A CLOSER LOOK, SEE BLOG POSTS ON EACH TOPIC

3 Philosophies for physical health activities:

  1. Keep it simple
  2. Do it daily
  3. Listen to your body

** Everyone is different, so the times and durations of the daily activities which create the desired state change/health “effect” will vary depending on the individual

MORNING ROUTINE:

Wake

Breathing

Reading

Prayer, Affirmations, Meditation, Visualizations

Writing/Journaling

Movement

DURING THE DAY:

– pray and/or meditate multiple times 

– deep thinking, learning, practice VIRTUE

– eat when hungry  

– eat what God made or what the earth produced in its most natural form (fruits, veggies, meats, fishes, seeds, nuts, legumes)

– eat untill satisfied (eat to fuel, not till full)

– hydrate only with water (drink enough so urine is nearly clear)

– workout/sweat (unless it’s a rest day!)

EVENING TIME:

– Family time or personal time (leave work at work)

– High quality sleep (go to bed and wake up at the same time)

PubMed

“PubMed comprises more than 27 million citations for biomedical literature from MEDLINE, life science journals, and online books”

ClinicalTrials.gov

“Searchable database which provides patients, family members and the public with information about current ongoing clinical research studies”

Science Direct

“ScienceDirect is the world’s leading source for scientific, technical, and medical research”

Live Science

“For anyone who ever wondered ‘why’, Live Science makes every day a little more interesting by illuminating the amazing world around us”

Science Daily

“Breaking science news and articles on global warming, extrasolar planets, stem cells, bird flu, autism, nanotechnology, dinosaurs, evolution”

 Scientific American

“Latest news and features on science issues that matter including earth, environment, and space”

**All links and descriptions taken from Google 

Reasonable Faith

“Find out who God is in the Bible and how to defend your faith through apologetics”

Reasons to Believe

“Reasons To Believe is a ministry devoted to integrating science and faith and to demonstrating how the latest science affirms our faith in the God of the Bible”

Stand to Reason

“Organization aimed at building Christian thinkers for the public defense of the faith”

Cross Examined

“At CrossExamined.org we focus on Christian Apologetics. We seek to present evidence that the Bible is true.”

Cold Case Christianity

“Online home to J. Warner Wallace, author of Cold Case Christianity and Christian apologist”

Ravi Zaccarias International Ministries

“Intended to touch both the heart and the intellect of the thinkers and opinion- makers of society with the Truth of the Gospel of Jesus Christ”

Magis Center

“Magis Center will provide comprehensive and systematic responses to restore, reconstruct, and revitalize belief in God”

**All links and descriptions taken from Google

Quick and easy ways to instantaneously change negative states into positive states:

Breathing

– Focus on breathing slowly: 2 second inhalation, followed by 4 second exhalation

Posture

– Stand up tall, chest out, shoulder slightly back, chin up and hold the pose or walk confidently

Smiling

– Forcing the muscles in your face to smile when unhappy will cause the brain to change into a positive state

Cold exposure

– Utilize cold showers to literally cool off negative feelings and reset the body’s emotional state

Exercise

– Chose a type of enjoyable movement that causes perspiration which will trigger the body to release endorphins (happy molecules)

Music

– Listen to positive or uplifting music (as well as audio frequencies) will elicit positive bodily emotions  

Screaming/Singing/Talking/Laughing

– Vocal expressions release endorphins and improve emotional states (force laughter even if not happy)

Yellow light

– Yellow sunshine elicits positive, happy feelings (as well as looking at bright yellow colors)