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1. When you wake up in the morning, sit on the bed and bring your awareness to your body. Check if there is any tension or discofort, then with a feeling of appreciation for your body relax your muscles starting from the head to toes. When you feel relaxed tell yourself " I am perfectly healthy and happy". "Today is a great day for me"

2. After breakfast spend 5 minutes with your attention around the stomach, feeling the rise and fall of your abdomen as you breathe in and out. This will help your digestion.

3. Do not drink cold drinks or large volumes of liquid immediately before or after meals. You can have half a cup of tea.

4. If you are driving to work or going by bus, use the opportunity breaks (red light stops) to feel the sensations body and be appreciative of the good things you have in life.

5. Arrive at work 5-10 minutes early and spend that time " just being". This means you stop "doing" and relax appreciating yourself, family, friends, colleagues and your life. Say to yourself " I will have a productive and wonderful day".

6. Take a 1 minute break every hour if possible. In that 1 minute become aware of your breathing by placing your hands on the abdomen and experiencing the rising and falling movement of breathing. With each rise say " I am happy and successful". with each fall of the abdomen you say "I am healthy and peaceful". f you are relaxed you can do about 6 affirmations in that minute.

7. After work when you arrive home, spend 5 minutes in the car or outside the house or apartment. Focus on your body. Be aware of sensations of the body. Check the sensations that may indicate tension, then relax the body. Let go of the day's work related issues with an exhalation and inhale fresh air and energy. Make yourself ready for the family with a fresh mind and body. If you live by yourself, be ready to start your evening fresh and relaxed with whatever activities you are going to do.

These tips are part of the "The Beautiful Mind" Meditation Course offered by Dr. Ranga Premaratna, Ph.D.

Attendance Course:1 session per week (Wed/Thu/Fri) 10AM-11AM or 7PM-8PM
On-line Course: 8 Week Course with weekly Audio (guided meditation) and written lessons (Theory).