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AlienVault OTX
Is this malicious?
Yes
No
Whois
Property
Value
NameServer
NS2.T35.NET
Created
2012-12-25 00:00:00
Changed
2015-11-16 00:00:00
Expires
2017-12-25 00:00:00
Registrar
GODADDY.COM, LLC
DNS Resolutions
Date
IP Address
2018-08-09
69.10.32.154
(
ClassC
)
2024-12-29
104.21.3.51
(
ClassC
)
Port 80
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Port 443
HTTP/1.1 200 OKDate: Sun, 29 Dec 2024 10:09:05 GMTContent-Type: text/html; charsetUTF-8Transfer-Encoding: chunkedConnection: keep-alivex-ua-compatible: IEedgelink: https://fixwillpower.com/wp-json/>; relhttps://api.w.org/x-litespeed-cache: hitvary: Accept-Encodingx-turbo-charged-by: LiteSpeedcf-cache-status: DYNAMICReport-To: {endpoints:{url:https:\/\/a.nel.cloudflare.com\/report\/v4?ssODiRNG9GGj2Vc%2BBwaveHtTbJdXAkAq8hJ%2FKn8T13cBNwPEjHb%2BlC8xuiDjMV455PheVS87CPlf%2Fm91GdV50Zl9Yb9zrEZbfQwavfUlAQI4GgdEi%2BtMO8jBgvPqNW3kaxPoM},group:cf-nel,max_age:604800}NEL: {success_fraction:0,report_to:cf-nel,max_age:604800}Server: cloudflareCF-RAY: 8f98fe13fe082f3d-PDXalt-svc: h3:443; ma86400server-timing: cfL4;desc?protoTCP&rtt6352&min_rtt6067&rtt_var1862&sent5&recv6&lost0&retrans0&sent_bytes2865&recv_bytes727&delivery_rate477336&cwnd249&unsent_bytes0&cid4e058eb046137433&ts904&x0 !DOCTYPE html>html classhtml langen-US >head> meta charsetUTF-8> link relpreconnect hrefhttps://s.ytimg.com crossorigin> link relpreconnect hrefhttps://connect.facebook.net crossorigin>meta nameahrefs-site-verification contente5867c57d75b13f8d530b0988dab853225640c82fa2338c85ec8e5a694683ef5> meta namerobots contentindex, follow, max-image-preview:large, max-snippet:-1, max-video-preview:-1 />link relpreload asfont href/wp-content/themes/oceanwp/assets/fonts/fontawesome/webfonts/fa-brands-400.woff2 data-wpacu-preload-font1 crossorigin>link relpreload asfont href/wp-content/themes/oceanwp/assets/fonts/fontawesome/webfonts/fa-solid-900.woff2 data-wpacu-preload-font1 crossorigin>link relpreload asfont href/wp-content/themes/oceanwp/assets/fonts/simple-line-icons/Simple-Line-Icons.woff2?v2.4.0 data-wpacu-preload-font1 crossorigin>link relpreload asfont href/wp-content/plugins/social-pug/assets/dist/socialpug.1.0.0.woff data-wpacu-preload-font1 crossorigin>!-- Google Tag Manager for WordPress by gtm4wp.com -->!-- End Google Tag Manager for WordPress by gtm4wp.com -->meta nameviewport contentwidthdevice-width, initial-scale1> !-- This site is optimized with the Yoast SEO plugin v24.1 - https://yoast.com/wordpress/plugins/seo/ --> title>FixWillpower - Strengthen your willpower and reach your goals/title> meta namedescription contentFixWillpower: The best time to start building your better life is now. 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Learn?,datePublished:2024-11-03T07:19:47+02:00,dateModified:2024-11-03T11:16:22+02:00,description:My meditation experience of 390+ days and what you can learn from it. Find out what you need to do to become calmer and more focused person.,transcript:My meditation experience started with the need to become calmer. I needed to get a lid on my emotions. Short fuse has brought me more problems than I care to count. One of the main benefits that Ive got from meditation is that I can change my thought at will at any point. When I start to ruminate on something unhelpful, I can make a conscious decision to think about something else. Really useful!! Key Points of My Meditation Experience \tManaging Emotions and Reactivity: Meditation can significantly improve emotional regulation and reduce reactivity. The practice helps create a pause between stimulus and response, allowing for more thoughtful reactions instead of impulsive ones. Next: Start with short, manageable meditation sessions to gradually build the habit. \tEstablishing a Meditation Routine: Consistency is key in meditation. Begin with a 5-minute session and incrementally increase the duration. A relaxed, comfortable position is essential to maintain focus without physical discomfort. Next: Start a daily meditation routine. Gradually increase your session duration to build a sustainable practice without overwhelming yourself. \tBreathing and Focus Techniques: Initial focus on breathing can help settle the mind. As you progress, aim for silent meditation to deepen your practice. External focal points, like a red dot on the wall, can aid in maintaining concentration. Next: Start with guided meditation or breathing exercises if complete silence is challenging. \tAdapting to External Distractions: Meditation can be practiced with eyes open or closed, depending on the environment. Noise-canceling headphones or white noise can help mitigate auditory distractions, creating a more conducive environment for meditation. Next:\u00a0Experiment with different environments and techniques to find what works best for you. Use tools like headphones or white noise apps to minimize distractions and enhance focus. \tTracking Progress and Benefits: While subjective improvements in calmness and emotional stability are common, objective measurement can be challenging. Regular meditation contributes to a general sense of well-being and happiness, making it a worthwhile practice. Next: Reflect on your progress periodically, noting changes in your emotional responses and overall well-being. I react before I think. Some people say you should count to 10 before you say or do something. I have never got that idea. I could never catch myself before the explosion. I can count to 10, but later. I understood I had a problem, but I had no clue what to do about it. Through popular science and self-help books, I somehow drifted to meditation. On the surface, mediation seems like a futile exercise. But many credible sources showed that meditation should help with self-control and willpower. So, I decided to get the meditation experience. https:\/\/www.youtube.com\/watch?vlBJ2z4PxVt0 In one study, during cognitive-behavioral therapy (CBT), mindfulness increased from a mean of 1.96 at baseline to 2.11 by session 25. Concurrently, depression scores decreased from 26.08 to 16.19, and anxiety scores decreased from 18.54 to 13.88. These results demonstrate the significant impact of mindfulness on reducing symptoms of depression and anxiety over the course of therapy. I\u2019m fairly good at grinding. I decided to meditate for 30 days. Next step: If you haven\u2019t tried meditation, then do it for 30 days. Just start! Even if for 1 minute per day. Heres how you stick to the meditation habit I found that what works for me is not skipping even a single day. This seems impossible? Not really! Most of my meditation sessions are 20 minutes, but when you are ready to go to bed and remember, \u201cOh, crap, I forgot to meditate today!\u201d then you just do it just there. Even if it is just 1 minute. Or as one guy put it, \u201cJust meditate for 3 breaths.\u201d This will make your brain stick to the habit and make it automatic. Meditation experience day 1 On the first day, I sat down on the couch and stared at the wall for 5 minutes. For whatever reason, I felt that 20-minute meditation sessions would be a good thing. The idea was to add one minute to the meditation session every day. Then in two weeks I would meditate 20 minutes every time until the end of the 30-day meditation challenge. Tip: Don\u2019t overdo it. Start with a 5-minute session and then increase the time by one minute every day for as long as you want. You should sit in meditation for 20 minutes a day. Unless you\u2019re too busy; then you should sit one hour. ~ Zen Saying Meditating position Right from the beginning, I dismissed the idea of sitting in an awkward position for meditation. I figured that focusing on my thoughts would be hard enough without focusing on my body. I\u2019m quite sure a relaxed and comfortable posture is best for your meditation experience. However, I get it that when you become better at meditating, then adding the posture as an additional thing to control and notice would help. It\u2019s like adding weight at the gym when you get stronger. Don\u2019t put 500 pounds on the bar on day one. Do it later. Supernatural was another thing I dropped from my meditation experience. Reincarnation, different planes of existence\u2026 I\u2019m saying no at the moment. Laying down in bed As I try to time most of my meditation just after I wake up, then I do it in bed, laying down. The best position for me is flat on my back with limbs slightly apart so they don\u2019t touch each other. It\u2019s a bit like floating in an isolation tank. Meditation may put a very special impression on your face, very different from sleeping. Sometimes when I do it my wife is next to me. She calls it playing dead. Tip: For your first meditation sessions, assume the most comfortable position you can find. Breathing and focus In a day or two, I noticed that it\u2019s hard for me to focus on the blank wall. I found a small red dot and put it on the wall to avoid wandering with my eyes. From the very start I tried the silent mind meditation. I felt that if I try to silence the chatter in my head with adding a mantra or some other thing to focus on would not make much sense. Again, the weightlifting example comes in handy. In the beginning, you might need something to focus on. Breath in, breath out\u2026 And I did it. I figured I will focus less on breathing as I progress through my challenge. Breathing itself became a distraction. It\u2019s interesting to notice your breathing as something distracting your complete silence of thought. I felt that breathing becomes something you have to consciously do and think about. In the beginning I used the in, out, in, out, mantra. Somehow it didn\u2019t seem right. If the goal is cessation of all chatter in your mind, then in-out is a thought. Now, after almost 400 days of meditation, I have still sometimes focus on breathing, but it has become more of a feeling than a thought. Tip: In the beginning, focus on your breathing. Falling asleep I rarely fall asleep while meditating, but it happens. It\u2019s blindingly obvious, but I will say it, anyway. You will fall asleep when you are tired. It can happen at any time of day. In my meditation experience, I fall asleep in the morning when I didn\u2019t get enough shut eye or in the evening when I\u2019m exhausted. Meditation is important, so I rarely leave it until just before bedtime. Meditation is hard and doing it after all the energy spent during the day doesn\u2019t seem optimal. For some people, meditation just before bed may help to wind down and get a better sleep. In the morning I wake without an alarm, but even then, I sometimes wake before I should. If I meditate in this situation, then I might fall asleep again. During the day, I\u2019m usually so active that I can\u2019t fall asleep even if I want to take a nap. In rare cases when I\u2019m exhausted, I try to time the meditation so I stay awake. Tip: Plan your sessions so you still have enough energy for mediation without falling asleep. Eyes open or closed I sometimes meditate with my eyes open and sometimes they are closed. Whenever possible, I try to meditate first thing in the morning. Even before I get out of the bed. Right after waking up it\u2019s easier for me to keep my eyes closed. If I meditate later in the day, then I meditate eyes open. As I noted above, I usually stare at the wall or some other object in the room. I don\u2019t have any difference in meditation with eyes open or closed in a calm environment. However, it there\u2019s movement in your field of vision then it would be better to meditate with your eyes closed. For example, on the airplane or sitting in a reception room. If you feel that sitting in a public place with your eyes closed is weird, then you can leave your eyes open. Consider the distracting movements as an extra tough workout for your mind. Tip: Experiment, what works for you. If you feel that eyes open is too distracting for you, just close them during the session. Sounds in the environment You can close your eyes, but not the ears. I find unexpected sudden noises more distracting than movement in my field of vision. If at all possible, I try to meditate in a quiet room. Alternatively, there could be noise, indistinct sounds from the street or people talking so you can\u2019t make out the words. These sounds are usually OK. The distinct sounds you can focus on are the true distractions. I said you can\u2019t close your ears, but you can block the sounds. The best option would be noise canceling headphones. I use Sony 1000XM2 headphones. I\u2019m a big fan of this tech and will get myself new ones as soon as the 1000XM4 model comes out. Before I had noise canceling headphones, I played white noise in regular headphones. There are apps and websites that let you choose what type of noise you like and play your favorite kind for as long as you need. I even used noise for the entire day when working in a distracting office. Tip: When you are starting out with meditation, try to find a quiet place for your sessions. Meditation and concentration are the way to a life of serenity. ~ Baba Ram Dass Guided meditation When I started meditating, I was doing a lot of research about the topic. This led me to guided meditation. So, I figured I\u2019ll give it a go. Guided meditation is much easier than trying to focus on silence on your own. So, I stopped doing it. Why? I think guided meditation is like listening to a radio or a podcast. Sure, it may be less intense and direct you to focus on your body and mind, but it\u2019s still chatter. You should definitely do it in the beginning.\u00a0Later, as you get better and more in control of your mind, I would suggest moving on to silence. Guided meditation helped me focus better by noticing when I slip into my thoughts. When you are listening to your guide, it\u2019s easier to catch yourself not listening as you start your internal self-talk. Tip: Experiment with both guided and silent meditation. Some notes about my meditation experience You should probably get a live human coach. A mentor of sorts would let you discuss your experiences and make faster progress. Willingness is a technique where you accept the shortcomings and observe yourself from a distance as a third person. This helps you become calmer and understand what\u2019s going on in your head. Looking at yourself as a third person also lets you have a more objective view of the situation. Mindfulness escaped me for a long time. I think I\u2019m getting better, but I\u2019m still confused. What comes first? Do you have to be mindful for meditation, or should you meditate to become mindful? I think mindfulness is the more active form of meditation that you can weave into your daily life. Notice what\u2019s happening around you, what are you feeling, and how you react to it. For example, about the same time I started meditating regularly, I also started a no swearing challenge. To avoid swearing, you have to be mindful of how you speak. The rules of the challenge meant that I had to give 5 euros to anyone who pointed out to me I was using foul language. In the beginning, I paid out dozens of dollars every day. Then I became more mindful until I didn\u2019t use strong words anymore. Then I changed the rules so that when I caught myself thinking in strong words, I put 5 euros in a swear jar. Now, I don\u2019t even think in words that could be considered swearing. In total, it took me about half a year to get to this point. I think meditation and mindfulness were a big part of achieving the result. However, the challenge also helped to improve mindfulness and meditation. Tip: Find one specific thing to be mindful about. Later you can expand your mindfulness. Calmness. Becoming a calmer, less reactive person is one goal for my meditation exercise. As Zen-people say, don\u2019t react, respond. With my meditation experience, I feel I have become calmer and less explosive over the last year. I still explode more often than I would like, but I think I have made progress. I didn\u2019t think about measuring the initial situation, so I don\u2019t know if objectively I have become calmer. I hope I have. Smiling. Sometimes I put a big smile on my face when I meditate. Some research shows you will become happier just forcing the smile on your face. So, I figured why not try it while meditating. I\u2019m not rigorous about smiling, but every now and then I remember to do it. I don\u2019t know if it has any positive effect, but I think it wouldn\u2019t hurt either. Tensing up during the meditation session. Sometimes I notice that my legs or shoulders have become rigid during my meditation session. Similar to the tension you might have when intently focusing on something. I just notice it and go back to being limp. This is where laying down helps as you can be totally relaxed in all muscle groups. Tip: Even if you don\u2019t scan your body, when you feel tensing up, relax your muscles. In a study Effects of combining meditation techniques on short-term memory, attention, and affect in healthy college students, researchers found improved cognition, especially attention, short-term memory, and affect in terms of positivity and reduced negativity. Meditation is the secret of all growth in spiritual life and knowledge. ~ James Allen Results What results? When I started, I didn\u2019t take measurements. What is there to measure? Also, scientific studies with one participant are not the gold standard I would really trust. There\u2019s no blind, randomly controlled B test for my meditation experience. Subjectively I feel that I\u2019m calmer now and maybe a bit less of a jerk, but I can\u2019t prove it. The main thing that bugs me is the 120 hours of time that goes into meditating 20 minutes every day for a year. It\u2019s amazing how much stuff you could get done in 120 hours. Now, I just sit there and do nothing. Still, I will continue to meditate and experiment with various ways of doing it. Meditation makes me feel subjectively happier. That\u2019s all you can ask for. Next step: Start now with a 5-minute meditation session. Mindfulness Meditation Improves Attention A study found that a 10-minute meditation session improved accuracy on incongruent trials in a Flanker task, with participants in the meditation group achieving 95% accuracy compared to 91% in the control group. In another study using the Attention Network Test (ANT), those who meditated responded faster, with reaction times averaging 529 milliseconds versus 566 milliseconds for the control group. Theres some evidence that meditation may help with chronic lower back pain. What studies say about meditation effectiveness? In a study Brief meditation training can improve perceived stress and negative mood they found that all 4 outcome measures improved significantly after instruction (Profile of Mood States; Perceived Stress Scale; State-Trait Anxiety Inventory (STAI); and Brief Symptom Inventory (BSI)). The reductions from baseline ranged from 14% (STAI) to 36% (BSI). More frequent practice was associated with better outcome. Higher baseline neuroticism scores were associated with greater improvement. Meditation quotes Your goal is not to battle with the mind, but to witness the mind. ~ Swami Muktananda Rule your mind or it will rule you. ~ Buddha The thing about meditation is: You become more and more you. ~ David Lynch ______________ Cover image Pexels,name:My Meditation Experience 1900+Days What Can You Learn?,uploadDate:2024-11-03T07:19:47+02:00,thumbnailUrl:https:\/\/i.ytimg.com\/vi\/lBJ2z4PxVt0\/hqdefault.jpg,author:{@type:Person,name:Priit Kallas,description:Founder of FixWillpower.com. I created FixWillpower to help you reach your goals.\r\n\r\nI have struggled my entire life to be consistent and avoid procrastination. The goal is to have a good life, do the things you love and get your results with minimum effort.\r\n\r\nFixWillpower website is about how I create motivation and productivity in my life.\r\n\r\nI write about the tools and techniques, best books, scientific research, and everything else that helps you move faster and stay on track.\r\n\r\nMinimum effort doesn\u2019t mean slacking off. Minimum effort is about effectiveness and productivity. If there is a way to reach a goal in a shorter time or with less exertion, then you should use that.\r\n\r\nI will help you be smarter and reach goals faster. About FixWillpower,url:https:\/\/fixwillpower.com\/blog\/author\/pk\/,sameAs:https:\/\/fixwillpower.com\/about-fix-willpower\/,https:\/\/www.facebook.com\/FixWillpower\/,FixWillpower,https:\/\/www.instagram.com\/fixwillpower\/,https:\/\/www.linkedin.com\/in\/priit\/,https:\/\/www.pinterest.com\/fixwillpower\/pins\/,https:\/\/soundcloud.com\/pk2000,image:{@type:ImageObject,url:https:\/\/secure.gravatar.com\/avatar\/501ccb234d03b57af54e5c61fe0e4739?s96&dmm&rg,height:96,width:96}},contentUrl:https:\/\/www.youtube.com\/watch?vlBJ2z4PxVt0,embedUrl:https:\/\/www.youtube.com\/watch?vlBJ2z4PxVt0},{@context:https:\/\/schema.org\/,@type:HowTo,@id:https:\/\/fixwillpower.com\/blog\/meditation-experience\/#HowTo,name:My Meditation Experience 1900+Days What Can You Learn?,description:My meditation experience of 390+ days and what you can learn from it. 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Find out what you need to do to become calmer and more focused person.,keywords:30-day challenges, habits, meditation, motivation, self-control, willpower exercise, ,reviewedBy:{@type:Organization,name:FixWillpower,url:https:\/\/fixwillpower.com\/,logo:{@type:ImageObject,url:https:\/\/fixwillpower.com\/wp-content\/uploads\/fixwillpower-logo-red-160x50px.png,width:160,height:50}},publisher:{@type:Organization,name:FixWillpower,url:https:\/\/fixwillpower.com\/,logo:{@type:ImageObject,url:https:\/\/fixwillpower.com\/wp-content\/uploads\/fixwillpower-logo-red-160x50px.png,width:160,height:50}},primaryImageOfPage:{@id:https:\/\/fixwillpower.com\/blog\/meditation-experience\/#primaryimage},mainContentOfPage:{@context:https:\/\/schema.org\/,@type:SiteNavigationElement,@id:https:\/\/fixwillpower.com#Main,name:Home,url:https:\/\/fixwillpower.com\/},{@context:https:\/\/schema.org\/,@type:SiteNavigationElement,@id:https:\/\/fixwillpower.com#Main,name:30 Ways to Improve Your Life,url:https:\/\/fixwillpower.com\/blog\/improve-your-life\/},{@context:https:\/\/schema.org\/,@type:SiteNavigationElement,@id:https:\/\/fixwillpower.com#Main,name:Willpower Tips,url:https:\/\/fixwillpower.com\/cat\/willpower-tip\/},{@context:https:\/\/schema.org\/,@type:SiteNavigationElement,@id:https:\/\/fixwillpower.com#Main,name:About FixWillpower,url:https:\/\/fixwillpower.com\/about-fix-willpower\/},{@context:https:\/\/schema.org\/,@type:SiteNavigationElement,@id:https:\/\/fixwillpower.com#Main,name:Contact,url:https:\/\/fixwillpower.com\/contact\/},isPartOf:{@id:https:\/\/fixwillpower.com#website}},{@type:Article,@id:https:\/\/fixwillpower.com\/blog\/meditation-experience\/#Article,url:https:\/\/fixwillpower.com\/blog\/meditation-experience\/,inLanguage:en-US,mainEntityOfPage:https:\/\/fixwillpower.com\/blog\/meditation-experience\/#webpage,headline:My Meditation Experience 1900+Days What Can You Learn?,description:My meditation experience of 390+ days and what you can learn from it. Find out what you need to do to become calmer and more focused person.,articleBody:My meditation experience started with the need to become calmer. I needed to get a lid on my emotions. Short fuse has brought me more problems than I care to count. One of the main benefits that Ive got from meditation is that I can change my thought at will at any point. When I start to ruminate on something unhelpful, I can make a conscious decision to think about something else. Really useful!! Key Points of My Meditation Experience \tManaging Emotions and Reactivity: Meditation can significantly improve emotional regulation and reduce reactivity. The practice helps create a pause between stimulus and response, allowing for more thoughtful reactions instead of impulsive ones. Next: Start with short, manageable meditation sessions to gradually build the habit. \tEstablishing a Meditation Routine: Consistency is key in meditation. Begin with a 5-minute session and incrementally increase the duration. A relaxed, comfortable position is essential to maintain focus without physical discomfort. Next: Start a daily meditation routine. Gradually increase your session duration to build a sustainable practice without overwhelming yourself. \tBreathing and Focus Techniques: Initial focus on breathing can help settle the mind. As you progress, aim for silent meditation to deepen your practice. External focal points, like a red dot on the wall, can aid in maintaining concentration. Next: Start with guided meditation or breathing exercises if complete silence is challenging. \tAdapting to External Distractions: Meditation can be practiced with eyes open or closed, depending on the environment. Noise-canceling headphones or white noise can help mitigate auditory distractions, creating a more conducive environment for meditation. Next:\u00a0Experiment with different environments and techniques to find what works best for you. Use tools like headphones or white noise apps to minimize distractions and enhance focus. \tTracking Progress and Benefits: While subjective improvements in calmness and emotional stability are common, objective measurement can be challenging. Regular meditation contributes to a general sense of well-being and happiness, making it a worthwhile practice. Next: Reflect on your progress periodically, noting changes in your emotional responses and overall well-being. I react before I think. Some people say you should count to 10 before you say or do something. I have never got that idea. I could never catch myself before the explosion. I can count to 10, but later. I understood I had a problem, but I had no clue what to do about it. Through popular science and self-help books, I somehow drifted to meditation. On the surface, mediation seems like a futile exercise. But many credible sources showed that meditation should help with self-control and willpower. So, I decided to get the meditation experience. https:\/\/www.youtube.com\/watch?vlBJ2z4PxVt0 In one study, during cognitive-behavioral therapy (CBT), mindfulness increased from a mean of 1.96 at baseline to 2.11 by session 25. Concurrently, depression scores decreased from 26.08 to 16.19, and anxiety scores decreased from 18.54 to 13.88. These results demonstrate the significant impact of mindfulness on reducing symptoms of depression and anxiety over the course of therapy. I\u2019m fairly good at grinding. I decided to meditate for 30 days. Next step: If you haven\u2019t tried meditation, then do it for 30 days. Just start! Even if for 1 minute per day. Heres how you stick to the meditation habit I found that what works for me is not skipping even a single day. This seems impossible? Not really! Most of my meditation sessions are 20 minutes, but when you are ready to go to bed and remember, \u201cOh, crap, I forgot to meditate today!\u201d then you just do it just there. Even if it is just 1 minute. Or as one guy put it, \u201cJust meditate for 3 breaths.\u201d This will make your brain stick to the habit and make it automatic. Meditation experience day 1 On the first day, I sat down on the couch and stared at the wall for 5 minutes. For whatever reason, I felt that 20-minute meditation sessions would be a good thing. The idea was to add one minute to the meditation session every day. Then in two weeks I would meditate 20 minutes every time until the end of the 30-day meditation challenge. Tip: Don\u2019t overdo it. Start with a 5-minute session and then increase the time by one minute every day for as long as you want. You should sit in meditation for 20 minutes a day. Unless you\u2019re too busy; then you should sit one hour. ~ Zen Saying Meditating position Right from the beginning, I dismissed the idea of sitting in an awkward position for meditation. I figured that focusing on my thoughts would be hard enough without focusing on my body. I\u2019m quite sure a relaxed and comfortable posture is best for your meditation experience. However, I get it that when you become better at meditating, then adding the posture as an additional thing to control and notice would help. It\u2019s like adding weight at the gym when you get stronger. Don\u2019t put 500 pounds on the bar on day one. Do it later. Supernatural was another thing I dropped from my meditation experience. Reincarnation, different planes of existence\u2026 I\u2019m saying no at the moment. Laying down in bed As I try to time most of my meditation just after I wake up, then I do it in bed, laying down. The best position for me is flat on my back with limbs slightly apart so they don\u2019t touch each other. It\u2019s a bit like floating in an isolation tank. Meditation may put a very special impression on your face, very different from sleeping. Sometimes when I do it my wife is next to me. She calls it playing dead. Tip: For your first meditation sessions, assume the most comfortable position you can find. Breathing and focus In a day or two, I noticed that it\u2019s hard for me to focus on the blank wall. I found a small red dot and put it on the wall to avoid wandering with my eyes. From the very start I tried the silent mind meditation. I felt that if I try to silence the chatter in my head with adding a mantra or some other thing to focus on would not make much sense. Again, the weightlifting example comes in handy. In the beginning, you might need something to focus on. Breath in, breath out\u2026 And I did it. I figured I will focus less on breathing as I progress through my challenge. Breathing itself became a distraction. It\u2019s interesting to notice your breathing as something distracting your complete silence of thought. I felt that breathing becomes something you have to consciously do and think about. In the beginning I used the in, out, in, out, mantra. Somehow it didn\u2019t seem right. If the goal is cessation of all chatter in your mind, then in-out is a thought. Now, after almost 400 days of meditation, I have still sometimes focus on breathing, but it has become more of a feeling than a thought. Tip: In the beginning, focus on your breathing. Falling asleep I rarely fall asleep while meditating, but it happens. It\u2019s blindingly obvious, but I will say it, anyway. You will fall asleep when you are tired. It can happen at any time of day. In my meditation experience, I fall asleep in the morning when I didn\u2019t get enough shut eye or in the evening when I\u2019m exhausted. Meditation is important, so I rarely leave it until just before bedtime. Meditation is hard and doing it after all the energy spent during the day doesn\u2019t seem optimal. For some people, meditation just before bed may help to wind down and get a better sleep. In the morning I wake without an alarm, but even then, I sometimes wake before I should. If I meditate in this situation, then I might fall asleep again. During the day, I\u2019m usually so active that I can\u2019t fall asleep even if I want to take a nap. In rare cases when I\u2019m exhausted, I try to time the meditation so I stay awake. Tip: Plan your sessions so you still have enough energy for mediation without falling asleep. Eyes open or closed I sometimes meditate with my eyes open and sometimes they are closed. Whenever possible, I try to meditate first thing in the morning. Even before I get out of the bed. Right after waking up it\u2019s easier for me to keep my eyes closed. If I meditate later in the day, then I meditate eyes open. As I noted above, I usually stare at the wall or some other object in the room. I don\u2019t have any difference in meditation with eyes open or closed in a calm environment. However, it there\u2019s movement in your field of vision then it would be better to meditate with your eyes closed. For example, on the airplane or sitting in a reception room. If you feel that sitting in a public place with your eyes closed is weird, then you can leave your eyes open. Consider the distracting movements as an extra tough workout for your mind. Tip: Experiment, what works for you. If you feel that eyes open is too distracting for you, just close them during the session. Sounds in the environment You can close your eyes, but not the ears. I find unexpected sudden noises more distracting than movement in my field of vision. If at all possible, I try to meditate in a quiet room. Alternatively, there could be noise, indistinct sounds from the street or people talking so you can\u2019t make out the words. These sounds are usually OK. The distinct sounds you can focus on are the true distractions. I said you can\u2019t close your ears, but you can block the sounds. The best option would be noise canceling headphones. I use Sony 1000XM2 headphones. I\u2019m a big fan of this tech and will get myself new ones as soon as the 1000XM4 model comes out. Before I had noise canceling headphones, I played white noise in regular headphones. There are apps and websites that let you choose what type of noise you like and play your favorite kind for as long as you need. I even used noise for the entire day when working in a distracting office. Tip: When you are starting out with meditation, try to find a quiet place for your sessions. Meditation and concentration are the way to a life of serenity. ~ Baba Ram Dass Guided meditation When I started meditating, I was doing a lot of research about the topic. This led me to guided meditation. So, I figured I\u2019ll give it a go. Guided meditation is much easier than trying to focus on silence on your own. So, I stopped doing it. Why? I think guided meditation is like listening to a radio or a podcast. Sure, it may be less intense and direct you to focus on your body and mind, but it\u2019s still chatter. You should definitely do it in the beginning.\u00a0Later, as you get better and more in control of your mind, I would suggest moving on to silence. Guided meditation helped me focus better by noticing when I slip into my thoughts. When you are listening to your guide, it\u2019s easier to catch yourself not listening as you start your internal self-talk. Tip: Experiment with both guided and silent meditation. Some notes about my meditation experience You should probably get a live human coach. A mentor of sorts would let you discuss your experiences and make faster progress. Willingness is a technique where you accept the shortcomings and observe yourself from a distance as a third person. This helps you become calmer and understand what\u2019s going on in your head. Looking at yourself as a third person also lets you have a more objective view of the situation. Mindfulness escaped me for a long time. I think I\u2019m getting better, but I\u2019m still confused. What comes first? Do you have to be mindful for meditation, or should you meditate to become mindful? I think mindfulness is the more active form of meditation that you can weave into your daily life. Notice what\u2019s happening around you, what are you feeling, and how you react to it. For example, about the same time I started meditating regularly, I also started a no swearing challenge. To avoid swearing, you have to be mindful of how you speak. The rules of the challenge meant that I had to give 5 euros to anyone who pointed out to me I was using foul language. In the beginning, I paid out dozens of dollars every day. Then I became more mindful until I didn\u2019t use strong words anymore. Then I changed the rules so that when I caught myself thinking in strong words, I put 5 euros in a swear jar. Now, I don\u2019t even think in words that could be considered swearing. In total, it took me about half a year to get to this point. I think meditation and mindfulness were a big part of achieving the result. However, the challenge also helped to improve mindfulness and meditation. Tip: Find one specific thing to be mindful about. Later you can expand your mindfulness. Calmness. Becoming a calmer, less reactive person is one goal for my meditation exercise. As Zen-people say, don\u2019t react, respond. With my meditation experience, I feel I have become calmer and less explosive over the last year. I still explode more often than I would like, but I think I have made progress. I didn\u2019t think about measuring the initial situation, so I don\u2019t know if objectively I have become calmer. I hope I have. Smiling. Sometimes I put a big smile on my face when I meditate. Some research shows you will become happier just forcing the smile on your face. So, I figured why not try it while meditating. I\u2019m not rigorous about smiling, but every now and then I remember to do it. I don\u2019t know if it has any positive effect, but I think it wouldn\u2019t hurt either. Tensing up during the meditation session. Sometimes I notice that my legs or shoulders have become rigid during my meditation session. Similar to the tension you might have when intently focusing on something. I just notice it and go back to being limp. This is where laying down helps as you can be totally relaxed in all muscle groups. Tip: Even if you don\u2019t scan your body, when you feel tensing up, relax your muscles. In a study Effects of combining meditation techniques on short-term memory, attention, and affect in healthy college students, researchers found improved cognition, especially attention, short-term memory, and affect in terms of positivity and reduced negativity. Meditation is the secret of all growth in spiritual life and knowledge. ~ James Allen Results What results? When I started, I didn\u2019t take measurements. What is there to measure? Also, scientific studies with one participant are not the gold standard I would really trust. There\u2019s no blind, randomly controlled B test for my meditation experience. Subjectively I feel that I\u2019m calmer now and maybe a bit less of a jerk, but I can\u2019t prove it. The main thing that bugs me is the 120 hours of time that goes into meditating 20 minutes every day for a year. It\u2019s amazing how much stuff you could get done in 120 hours. Now, I just sit there and do nothing. Still, I will continue to meditate and experiment with various ways of doing it. Meditation makes me feel subjectively happier. That\u2019s all you can ask for. Next step: Start now with a 5-minute meditation session. Mindfulness Meditation Improves Attention A study found that a 10-minute meditation session improved accuracy on incongruent trials in a Flanker task, with participants in the meditation group achieving 95% accuracy compared to 91% in the control group. In another study using the Attention Network Test (ANT), those who meditated responded faster, with reaction times averaging 529 milliseconds versus 566 milliseconds for the control group. Theres some evidence that meditation may help with chronic lower back pain. What studies say about meditation effectiveness? In a study Brief meditation training can improve perceived stress and negative mood they found that all 4 outcome measures improved significantly after instruction (Profile of Mood States; Perceived Stress Scale; State-Trait Anxiety Inventory (STAI); and Brief Symptom Inventory (BSI)). The reductions from baseline ranged from 14% (STAI) to 36% (BSI). More frequent practice was associated with better outcome. Higher baseline neuroticism scores were associated with greater improvement. Meditation quotes Your goal is not to battle with the mind, but to witness the mind. ~ Swami Muktananda Rule your mind or it will rule you. ~ Buddha The thing about meditation is: You become more and more you. ~ David Lynch ______________ Cover image Pexels,keywords:30-day challenges, habits, meditation, motivation, self-control, willpower exercise, ,datePublished:2024-11-03T07:19:47+02:00,dateModified:2024-11-03T11:16:22+02:00,author:{@type:Person,name:Priit Kallas,description:Founder of FixWillpower.com. I created FixWillpower to help you reach your goals.\r\n\r\nI have struggled my entire life to be consistent and avoid procrastination. The goal is to have a good life, do the things you love and get your results with minimum effort.\r\n\r\nFixWillpower website is about how I create motivation and productivity in my life.\r\n\r\nI write about the tools and techniques, best books, scientific research, and everything else that helps you move faster and stay on track.\r\n\r\nMinimum effort doesn\u2019t mean slacking off. Minimum effort is about effectiveness and productivity. If there is a way to reach a goal in a shorter time or with less exertion, then you should use that.\r\n\r\nI will help you be smarter and reach goals faster. 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hentry category-willpower-exercises category-habits-2 tag-30-day-challenges tag-habits tag-meditation tag-motivation tag-self-control tag-willpower-exercise entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/meditation-experience/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/meditation-experience-429x314.webp 429w,https://fixwillpower.com/wp-content/uploads/meditation-experience-833x610.webp 833w,https://fixwillpower.com/wp-content/uploads/meditation-experience-768x562.webp 768w,https://fixwillpower.com/wp-content/uploads/meditation-experience-610x446.webp 610w,https://fixwillpower.com/wp-content/uploads/meditation-experience-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/meditation-experience-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/meditation-experience.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/meditation-experience-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/meditation-experience-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/meditation-experience-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/meditation-experience-768x562.jpg 768w, https://fixwillpower.com/wp-content/uploads/meditation-experience-610x446.jpg 610w, https://fixwillpower.com/wp-content/uploads/meditation-experience-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/meditation-experience-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/meditation-experience.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article My Meditation Experience 1900+Days What Can You Learn? decodingasync fetchpriorityhigh > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/meditation-experience/ relbookmark>My Meditation Experience 1900+Days What Can You Learn?/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>November 3, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/meditation-experience/#respond classcomments-link >0 Comments/a>/li> /ul>div classblog-entry-summary clr > p> My meditation experience started with the need to become calmer. I needed to get a lid on my emotions. Short fuse has brought me more problems than I care to… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/meditation-experience/ > Continue Readingspan classscreen-reader-text>My Meditation Experience 1900+Days What Can You Learn?/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-1057 classblog-entry clr col span_1_of_2 col-2 grid-entry post-1057 post type-post status-publish format-standard has-post-thumbnail hentry category-willpower-exercises category-willpower-lifestyle tag-act-now tag-fitness tag-goals tag-happiness tag-ig tag-passion tag-random-acts-of-kindness entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/important-things-in-life/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/important-things-in-life-429x314.webp 429w, https://fixwillpower.com/wp-content/uploads/important-things-in-life-833x610.jpg 833w,https://fixwillpower.com/wp-content/uploads/important-things-in-life-1024x749.webp 1024w,https://fixwillpower.com/wp-content/uploads/important-things-in-life-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/important-things-in-life-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/important-things-in-life-624x457.webp 624w,https://fixwillpower.com/wp-content/uploads/important-things-in-life.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/important-things-in-life-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/important-things-in-life-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/important-things-in-life-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/important-things-in-life-1024x749.jpg 1024w, https://fixwillpower.com/wp-content/uploads/important-things-in-life-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/important-things-in-life-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/important-things-in-life-624x457.jpg 624w, https://fixwillpower.com/wp-content/uploads/important-things-in-life.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article What are the Most Important Things in Life? 2024 decodingasync > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/important-things-in-life/ relbookmark>What are the Most Important Things in Life? 2024/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>July 25, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/important-things-in-life/#comments classcomments-link >1 Comment/a>/li> /ul>div classblog-entry-summary clr > p> What are the most important things in life? Do you want to do more of what you love? Increase your effectiveness and productivity so you can do anything you want.… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/important-things-in-life/ > Continue Readingspan classscreen-reader-text>What are the Most Important Things in Life? 2024/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-654 classblog-entry clr col span_1_of_2 col-3 grid-entry post-654 post type-post status-publish format-standard has-post-thumbnail hentry category-willpower-exercises category-habits-2 category-willpower-lifestyle category-willpower-tip tag-attitude tag-frustration tag-habits tag-happiness tag-ig tag-self-control entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/negative-self-talk/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/negative-self-talk-429x314.webp 429w, https://fixwillpower.com/wp-content/uploads/negative-self-talk-833x610.jpg 833w,https://fixwillpower.com/wp-content/uploads/negative-self-talk-1024x749.webp 1024w,https://fixwillpower.com/wp-content/uploads/negative-self-talk-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/negative-self-talk-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/negative-self-talk.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/negative-self-talk-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/negative-self-talk-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/negative-self-talk-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/negative-self-talk-1024x749.jpg 1024w, https://fixwillpower.com/wp-content/uploads/negative-self-talk-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/negative-self-talk-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/negative-self-talk.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article What is Wrong with Me? Stop Negative Self-Talk in 4 Easy Steps decodingasync > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/negative-self-talk/ relbookmark>What is Wrong with Me? Stop Negative Self-Talk in 4 Easy Steps/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>June 10, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/negative-self-talk/#comments classcomments-link >2 Comments/a>/li> /ul>div classblog-entry-summary clr > p> We are often mean to ourselves. Our self-talk is the way we talk to ourselves in our minds. Lets figure out how to beat negative self-talk. What is wrong with… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/negative-self-talk/ > Continue Readingspan classscreen-reader-text>What is Wrong with Me? Stop Negative Self-Talk in 4 Easy Steps/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-23 classblog-entry clr col span_1_of_2 col-4 grid-entry post-23 post type-post status-publish format-standard has-post-thumbnail hentry category-quotes tag-attitude tag-confidence tag-determination tag-focus tag-goals tag-ig tag-inspiration tag-motivation tag-self-control tag-willpower entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/21-willpower-quotes/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/best-willpower-quotes-429x314.webp 429w,https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-833x610.webp 833w,https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-1024x749.webp 1024w,https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-610x446.webp 610w,https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-780x571.webp 780w,https://fixwillpower.com/wp-content/uploads/best-willpower-quotes.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/best-willpower-quotes-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/best-willpower-quotes-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-1024x749.jpg 1024w, https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-610x446.jpg 610w, https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/best-willpower-quotes-780x571.jpg 780w, https://fixwillpower.com/wp-content/uploads/best-willpower-quotes.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article 35 Willpower Quotes That Help You Power Through decodingasync loadinglazy > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/21-willpower-quotes/ relbookmark>35 Willpower Quotes That Help You Power Through/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>June 9, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/21-willpower-quotes/#comments classcomments-link >5 Comments/a>/li> /ul>div classblog-entry-summary clr > p> Willpower is the foundation of all human achievements. Everybody has some willpower. There are lucky people whose parents and teachers instilled willpower in them from early on. Then there are… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/21-willpower-quotes/ > Continue Readingspan classscreen-reader-text>35 Willpower Quotes That Help You Power Through/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-229 classblog-entry clr col span_1_of_2 col-5 grid-entry post-229 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness-and-health category-willpower-exercises category-habits-2 tag-30-day-challenges tag-ig tag-willpower entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/how-i-quit-smoking-and-you-can-too/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/quit-smoking-429x314.webp 429w, https://fixwillpower.com/wp-content/uploads/quit-smoking-833x610.jpg 833w,https://fixwillpower.com/wp-content/uploads/quit-smoking-1024x749.webp 1024w,https://fixwillpower.com/wp-content/uploads/quit-smoking-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/quit-smoking-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/quit-smoking-624x457.webp 624w,https://fixwillpower.com/wp-content/uploads/quit-smoking.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/quit-smoking-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/quit-smoking-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/quit-smoking-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/quit-smoking-1024x749.jpg 1024w, https://fixwillpower.com/wp-content/uploads/quit-smoking-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/quit-smoking-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/quit-smoking-624x457.jpg 624w, https://fixwillpower.com/wp-content/uploads/quit-smoking.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article How I Quit Smoking and You Can Too decodingasync loadinglazy > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/how-i-quit-smoking-and-you-can-too/ relbookmark>How I Quit Smoking and You Can Too/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>June 9, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/how-i-quit-smoking-and-you-can-too/#comments classcomments-link >4 Comments/a>/li> /ul>div classblog-entry-summary clr > p> I quit smoking more than 15 years ago (the date was February 21, 2005). It was not so much that I didn’t enjoy smoking, but I just wanted to see… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/how-i-quit-smoking-and-you-can-too/ > Continue Readingspan classscreen-reader-text>How I Quit Smoking and You Can Too/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-934 classblog-entry clr col span_1_of_2 col-6 grid-entry post-934 post type-post status-publish format-standard has-post-thumbnail hentry category-willpower-lifestyle category-quotes category-willpower-tip tag-ig tag-passion entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/pick-your-own-path/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/pick-your-own-path-429x314.webp 429w, https://fixwillpower.com/wp-content/uploads/pick-your-own-path-833x610.jpg 833w,https://fixwillpower.com/wp-content/uploads/pick-your-own-path-1024x749.webp 1024w,https://fixwillpower.com/wp-content/uploads/pick-your-own-path-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/pick-your-own-path-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/pick-your-own-path.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/pick-your-own-path-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/pick-your-own-path-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/pick-your-own-path-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/pick-your-own-path-1024x749.jpg 1024w, https://fixwillpower.com/wp-content/uploads/pick-your-own-path-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/pick-your-own-path-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/pick-your-own-path.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article Why You Should Pick Your Own Path VIDEO decodingasync loadinglazy > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/pick-your-own-path/ relbookmark>Why You Should Pick Your Own Path VIDEO/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>June 8, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/pick-your-own-path/#comments classcomments-link >2 Comments/a>/li> /ul>div classblog-entry-summary clr > p> Are you doing what you want to do? Are you going in the direction you want to go? Are you making decisions about where your life is going? There are… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/pick-your-own-path/ > Continue Readingspan classscreen-reader-text>Why You Should Pick Your Own Path VIDEO/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-3859 classblog-entry clr col span_1_of_2 col-7 grid-entry post-3859 post type-post status-publish format-standard has-post-thumbnail hentry category-finances category-habits-2 tag-finance tag-habits tag-ig entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/personal-emergency-funds/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/personal-emergency-funds-429x314.webp 429w, https://fixwillpower.com/wp-content/uploads/personal-emergency-funds-833x610.jpg 833w,https://fixwillpower.com/wp-content/uploads/personal-emergency-funds-1024x749.webp 1024w,https://fixwillpower.com/wp-content/uploads/personal-emergency-funds-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/personal-emergency-funds-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/personal-emergency-funds.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/personal-emergency-funds-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/personal-emergency-funds-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/personal-emergency-funds-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/personal-emergency-funds-1024x749.jpg 1024w, https://fixwillpower.com/wp-content/uploads/personal-emergency-funds-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/personal-emergency-funds-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/personal-emergency-funds.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article Tiered Personal Emergency Fund to Make You Bulletproof in 2024 decodingasync loadinglazy > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/personal-emergency-funds/ relbookmark>Tiered Personal Emergency Fund to Make You Bulletproof in 2024/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>June 8, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/personal-emergency-funds/#comments classcomments-link >2 Comments/a>/li> /ul>div classblog-entry-summary clr > p> Some crisis comes slowly, others overnight. Personal financial emergency fund keeps you afloat when something happens. What happens when you lose your income for 6 months? You need to secure… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/personal-emergency-funds/ > Continue Readingspan classscreen-reader-text>Tiered Personal Emergency Fund to Make You Bulletproof in 2024/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-875 classblog-entry clr col span_1_of_2 col-8 grid-entry post-875 post type-post status-publish format-standard has-post-thumbnail hentry category-willpower-lifestyle category-willpower-tip tag-habits tag-ig tag-training entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/interests/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/your-interests-429x314.webp 429w, https://fixwillpower.com/wp-content/uploads/your-interests-833x610.jpg 833w,https://fixwillpower.com/wp-content/uploads/your-interests-1024x749.webp 1024w,https://fixwillpower.com/wp-content/uploads/your-interests-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/your-interests-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/your-interests.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/your-interests-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/your-interests-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/your-interests-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/your-interests-1024x749.jpg 1024w, https://fixwillpower.com/wp-content/uploads/your-interests-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/your-interests-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/your-interests.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article Why Make a List of Interests You Have? 2024 decodingasync loadinglazy > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/interests/ relbookmark>Why Make a List of Interests You Have? 2024/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>June 8, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/interests/#comments classcomments-link >4 Comments/a>/li> /ul>div classblog-entry-summary clr > p> What are your interests? This seems like a simple question, but as you try to list all your interests, you see that there are many more items than you thought… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/interests/ > Continue Readingspan classscreen-reader-text>Why Make a List of Interests You Have? 2024/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-6867 classblog-entry clr col span_1_of_2 col-9 grid-entry post-6867 post type-post status-publish format-standard has-post-thumbnail hentry category-habits-2 category-willpower-tip tag-focus tag-frustration tag-learning tag-resilience tag-self-control tag-sleep entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/stupidity/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/stupidity-429x314.webp 429w,https://fixwillpower.com/wp-content/uploads/stupidity-833x610.webp 833w,https://fixwillpower.com/wp-content/uploads/stupidity-768x562.webp 768w,https://fixwillpower.com/wp-content/uploads/stupidity-610x446.webp 610w,https://fixwillpower.com/wp-content/uploads/stupidity-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/stupidity-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/stupidity.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/stupidity-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/stupidity-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/stupidity-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/stupidity-768x562.jpg 768w, https://fixwillpower.com/wp-content/uploads/stupidity-610x446.jpg 610w, https://fixwillpower.com/wp-content/uploads/stupidity-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/stupidity-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/stupidity.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article Why am I So Stupid? {How to Fix Stupidity} decodingasync loadinglazy > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/stupidity/ relbookmark>Why am I So Stupid? {How to Fix Stupidity}/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>June 7, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/stupidity/#comments classcomments-link >5 Comments/a>/li> /ul>div classblog-entry-summary clr > p> We all act stupid all the time. There are several reasons for acting stupid. I would label an action stupid when you have the mental capacity and resources to avoid… /p> /div>!-- .blog-entry-summary -->div classblog-entry-readmore clr> a hrefhttps://fixwillpower.com/blog/stupidity/ > Continue Readingspan classscreen-reader-text>Why am I So Stupid? {How to Fix Stupidity}/span>i classfa fa-angle-right aria-hiddentrue roleimg>/i>/a>/div>!-- .blog-entry-readmore --> /div>!-- .blog-entry-inner --> /article>!-- #post-## --> article idpost-1206 classblog-entry clr col span_1_of_2 col-10 grid-entry post-1206 post type-post status-publish format-standard has-post-thumbnail hentry category-willpower-lifestyle category-willpower-people tag-determination tag-entrepreneurs tag-idea-generation tag-inspiration tag-passion entry has-media> div classblog-entry-inner clr> div classthumbnail> a hrefhttps://fixwillpower.com/blog/how-to-find-and-do-work-you-love-scott-dinsmore-ted-video/ classthumbnail-link> picture>source srcsethttps://fixwillpower.com/wp-content/uploads/work-you-love-429x314.webp 429w, https://fixwillpower.com/wp-content/uploads/work-you-love-833x610.jpg 833w,https://fixwillpower.com/wp-content/uploads/work-you-love-1024x749.webp 1024w,https://fixwillpower.com/wp-content/uploads/work-you-love-300x220.webp 300w,https://fixwillpower.com/wp-content/uploads/work-you-love-720x527.webp 720w,https://fixwillpower.com/wp-content/uploads/work-you-love.webp 1476w sizes(max-width: 429px) 100vw, 429px typeimage/webp>img srchttps://fixwillpower.com/wp-content/uploads/work-you-love-429x314.jpg height314 width429 srcsethttps://fixwillpower.com/wp-content/uploads/work-you-love-429x314.jpg 429w, https://fixwillpower.com/wp-content/uploads/work-you-love-833x610.jpg 833w, https://fixwillpower.com/wp-content/uploads/work-you-love-1024x749.jpg 1024w, https://fixwillpower.com/wp-content/uploads/work-you-love-300x220.jpg 300w, https://fixwillpower.com/wp-content/uploads/work-you-love-720x527.jpg 720w, https://fixwillpower.com/wp-content/uploads/work-you-love.jpg 1476w sizes(max-width: 429px) 100vw, 429px classattachment-medium size-medium wp-post-image sp-no-webp altRead more about the article How to Find and Do Work You Love: Scott Dinsmore VIDEO decodingasync loadinglazy > /picture> span classoverlay>/span> /a> /div>!-- .thumbnail -->header classblog-entry-header clr> h2 classblog-entry-title entry-title> a hrefhttps://fixwillpower.com/blog/how-to-find-and-do-work-you-love-scott-dinsmore-ted-video/ relbookmark>How to Find and Do Work You Love: Scott Dinsmore VIDEO/a> /h2>!-- .blog-entry-title -->/header>!-- .blog-entry-header -->ul classmeta obem-default clr aria-labelPost details:> li classmeta-author >span classscreen-reader-text>Post author:/span>i classicon-user aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/author/pk/ titlePosts by Priit Kallas relauthor >Priit Kallas/a>/li> li classmeta-date >span classscreen-reader-text>Post published:/span>i classicon-clock aria-hiddentrue roleimg>/i>June 7, 2024/li> li classmeta-comments>span classscreen-reader-text>Post comments:/span>i classicon-bubble aria-hiddentrue roleimg>/i>a hrefhttps://fixwillpower.com/blog/how-to-find-and-do-work-you-love-scott-dinsmore-ted-video/#comments classcomments-link >1 Comment/a>/li> /ul>div classblog-entry-summary clr > p> I have a friend who said that he has not worked a day in his life. Hes not a bum, living on the streets. 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10HD|\\bTP750\\b|\\bQTAQZ3\\b|WVT101|TM1088|KT107},oss:{AndroidOS:Android,BlackBerryOS:blackberry|\\bBB10\\b|rim tablet os,PalmOS:PalmOS|avantgo|blazer|elaine|hiptop|palm|plucker|xiino,SymbianOS:Symbian|SymbOS|Series60|Series40|SYB-0-9+|\\bS60\\b,WindowsMobileOS:Windows CE.*(PPC|Smartphone|Mobile|0-9{3}x0-9{3})|Windows Mobile|Windows Phone 0-9.+|WCE;,WindowsPhoneOS:Windows Phone 10.0|Windows Phone 8.1|Windows Phone 8.0|Windows Phone OS|XBLWP7|ZuneWP7|Windows NT 6.23; ARM;,iOS:\\biPhone.*Mobile|\\biPod|\\biPad|AppleCoreMedia,iPadOS:CPU OS 13,SailfishOS:Sailfish,MeeGoOS:MeeGo,MaemoOS:Maemo,JavaOS:J2ME/|\\bMIDP\\b|\\bCLDC\\b,webOS:webOS|hpwOS,badaOS:\\bBada\\b,BREWOS:BREW},uas:{Chrome:\\bCrMo\\b|CriOS|Android.*Chrome/.0-9* (Mobile)?,Dolfin:\\bDolfin\\b,Opera:Opera.*Mini|Opera.*Mobi|Android.*Opera|Mobile.*OPR/0-9.+$|Coast/0-9.+,Skyfire:Skyfire,Edge:\\bEdgiOS\\b|Mobile Safari/.0-9* Edge,IE:IEMobile|MSIEMobile,Firefox:fennec|firefox.*maemo|(Mobile|Tablet).*Firefox|Firefox.*Mobile|FxiOS,Bolt:bolt,TeaShark:teashark,Blazer:Blazer,Safari:Version((?!\\bEdgiOS\\b).)*Mobile.*Safari|Safari.*Mobile|MobileSafari,WeChat:\\bMicroMessenger\\b,UCBrowser:UC.*Browser|UCWEB,baiduboxapp:baiduboxapp,baidubrowser:baidubrowser,DiigoBrowser:DiigoBrowser,Mercury:\\bMercury\\b,ObigoBrowser:Obigo,NetFront:NF-Browser,GenericBrowser:NokiaBrowser|OviBrowser|OneBrowser|TwonkyBeamBrowser|SEMC.*Browser|FlyFlow|Minimo|NetFront|Novarra-Vision|MQQBrowser|MicroMessenger,PaleMoon:Android.*PaleMoon|Mobile.*PaleMoon},props:{Mobile:Mobile/VER,Build:Build/VER,Version:Version/VER,VendorID:VendorID/VER,iPad:iPad.*CPUa-z +VER,iPhone:iPhone.*CPUa-z +VER,iPod:iPod.*CPUa-z +VER,Kindle:Kindle/VER,Chrome:Chrome/VER,CriOS/VER,CrMo/VER,Coast:Coast/VER,Dolfin:Dolfin/VER,Firefox:Firefox/VER,FxiOS/VER,Fennec:Fennec/VER,Edge:Edge/VER,IE:IEMobile/VER;,IEMobile VER,MSIE VER;,Trident/0-9.+;.*rv:VER,NetFront:NetFront/VER,NokiaBrowser:NokiaBrowser/VER,Opera: OPR/VER,Opera Mini/VER,Version/VER,Opera Mini:Opera Mini/VER,Opera Mobi:Version/VER,UCBrowser:UCWEBVER,UC.*Browser/VER,MQQBrowser:MQQBrowser/VER,MicroMessenger:MicroMessenger/VER,baiduboxapp:baiduboxapp/VER,baidubrowser:baidubrowser/VER,SamsungBrowser:SamsungBrowser/VER,Iron:Iron/VER,Safari:Version/VER,Safari/VER,Skyfire:Skyfire/VER,Tizen:Tizen/VER,Webkit:webkit /VER,PaleMoon:PaleMoon/VER,SailfishBrowser:SailfishBrowser/VER,Gecko:Gecko/VER,Trident:Trident/VER,Presto:Presto/VER,Goanna:Goanna/VER,iOS: \\bi?OS\\b VER ;{1},Android:Android VER,Sailfish:Sailfish VER,BlackBerry:BlackBerry\\w+/VER,BlackBerry.*Version/VER,Version/VER,BREW:BREW VER,Java:Java/VER,Windows Phone OS:Windows Phone OS VER,Windows Phone VER,Windows Phone:Windows Phone VER,Windows CE:Windows CE/VER,Windows NT:Windows NT VER,Symbian:SymbianOS/VER,Symbian/VER,webOS:webOS/VER,hpwOS/VER;},utils:{Bot:Googlebot|facebookexternalhit|Google-AMPHTML|s~amp-validator|AdsBot-Google|Google Keyword Suggestion|Facebot|YandexBot|YandexMobileBot|bingbot|ia_archiver|AhrefsBot|Ezooms|GSLFbot|WBSearchBot|Twitterbot|TweetmemeBot|Twikle|PaperLiBot|Wotbox|UnwindFetchor|Exabot|MJ12bot|YandexImages|TurnitinBot|Pingdom|contentkingapp|AspiegelBot,MobileBot:Googlebot-Mobile|AdsBot-Google-Mobile|YahooSeeker/M1A1-R2D2,DesktopMode:WPDesktop,TV:SonyDTV|HbbTV,WebKit:(webkit) /(\\w.+),Console:\\b(Nintendo|Nintendo WiiU|Nintendo 3DS|Nintendo Switch|PLAYSTATION|Xbox)\\b,Watch:SM-V700}},g.detectMobileBrowsers{fullPattern:/(android|bb\d+|meego).+mobile|avantgo|bada\/|blackberry|blazer|compal|elaine|fennec|hiptop|iemobile|ip(hone|od)|iris|kindle|lge |maemo|midp|mmp|mobile.+firefox|netfront|opera m(ob|in)i|palm( os)?|phone|p(ixi|re)\/|plucker|pocket|psp|series(4|6)0|symbian|treo|up\.(browser|link)|vodafone|wap|windows ce|xda|xiino/i,shortPattern:/1207|6310|6590|3gso|4thp|501-6i|770s|802s|a wa|abac|ac(er|oo|s\-)|ai(ko|rn)|al(av|ca|co)|amoi|an(ex|ny|yw)|aptu|ar(ch|go)|as(te|us)|attw|au(di|\-m|r |s )|avan|be(ck|ll|nq)|bi(lb|rd)|bl(ac|az)|br(e|v)w|bumb|bw\-(n|u)|c55\/|capi|ccwa|cdm\-|cell|chtm|cldc|cmd\-|co(mp|nd)|craw|da(it|ll|ng)|dbte|dc\-s|devi|dica|dmob|do(c|p)o|ds(12|\-d)|el(49|ai)|em(l2|ul)|er(ic|k0)|esl8|ez(4-70|os|wa|ze)|fetc|fly(\-|_)|g1 u|g560|gene|gf\-5|g\-mo|go(\.w|od)|gr(ad|un)|haie|hcit|hd\-(m|p|t)|hei\-|hi(pt|ta)|hp( i|ip)|hs\-c|ht(c(\-| |_|a|g|p|s|t)|tp)|hu(aw|tc)|i\-(20|go|ma)|i230|iac( |\-|\/)|ibro|idea|ig01|ikom|im1k|inno|ipaq|iris|ja(t|v)a|jbro|jemu|jigs|kddi|keji|kgt( |\/)|klon|kpt |kwc\-|kyo(c|k)|le(no|xi)|lg( g|\/(k|l|u)|50|54|\-a-w)|libw|lynx|m1\-w|m3ga|m50\/|ma(te|ui|xo)|mc(01|21|ca)|m\-cr|me(rc|ri)|mi(o8|oa|ts)|mmef|mo(01|02|bi|de|do|t(\-| |o|v)|zz)|mt(50|p1|v )|mwbp|mywa|n100-2|n202-3|n30(0|2)|n50(0|2|5)|n7(0(0|1)|10)|ne((c|m)\-|on|tf|wf|wg|wt)|nok(6|i)|nzph|o2im|op(ti|wv)|oran|owg1|p800|pan(a|d|t)|pdxg|pg(13|\-(1-8|c))|phil|pire|pl(ay|uc)|pn\-2|po(ck|rt|se)|prox|psio|pt\-g|qa\-a|qc(07|12|21|32|60|\-2-7|i\-)|qtek|r380|r600|raks|rim9|ro(ve|zo)|s55\/|sa(ge|ma|mm|ms|ny|va)|sc(01|h\-|oo|p\-)|sdk\/|se(c(\-|0|1)|47|mc|nd|ri)|sgh\-|shar|sie(\-|m)|sk\-0|sl(45|id)|sm(al|ar|b3|it|t5)|so(ft|ny)|sp(01|h\-|v\-|v )|sy(01|mb)|t2(18|50)|t6(00|10|18)|ta(gt|lk)|tcl\-|tdg\-|tel(i|m)|tim\-|t\-mo|to(pl|sh)|ts(70|m\-|m3|m5)|tx\-9|up(\.b|g1|si)|utst|v400|v750|veri|vi(rg|te)|vk(40|50-3|\-v)|vm40|voda|vulc|vx(52|53|60|61|70|80|81|83|85|98)|w3c(\-| )|webc|whit|wi(g |nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i,tabletPattern:/android|ipad|playbook|silk/i};var h,iObject.prototype.hasOwnProperty;return g.FALLBACK_PHONEUnknownPhone,g.FALLBACK_TABLETUnknownTablet,g.FALLBACK_MOBILEUnknownMobile,hisArrayin Array?Array.isArray:function(a){returnobject ArrayObject.prototype.toString.call(a)},function(){var a,b,c,e,f,j,kg.mobileDetectRules;for(a in k.props)if(i.call(k.props,a)){for(bk.propsa,h(b)||(bb),fb.length,e0;ef;++e)cbe,jc.indexOf(VER),j>0&&(cc.substring(0,j)+(\\w._\\++)+c.substring(j+5)),benew RegExp(c,i);k.propsab}d(k.oss),d(k.phones),d(k.tablets),d(k.uas),d(k.utils),k.oss0{WindowsPhoneOS:k.oss.WindowsPhoneOS,WindowsMobileOS:k.oss.WindowsMobileOS}}(),g.findMatchfunction(a,b){for(var c in a)if(i.call(a,c)&&ac.test(b))return c;return null},g.findMatchesfunction(a,b){var c;for(var d in a)i.call(a,d)&&ad.test(b)&&c.push(d);return c},g.getVersionStrfunction(a,b){var c,d,e,f,hg.mobileDetectRules.props;if(i.call(h,a))for(cha,ec.length,d0;de;++d)if(fcd.exec(b),null!f)return f1;return null},g.getVersionfunction(a,b){var cg.getVersionStr(a,b);return c?g.prepareVersionNo(c):NaN},g.prepareVersionNofunction(a){var b;return ba.split(/a-z._ 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a.os(iOS)&&a.version(iPad)>4.3||a.os(iOS)&&a.version(iPhone)>3.1||a.os(iOS)&&a.version(iPod)>3.1||a.version(Android)>2.1&&a.is(Webkit)||a.version(Windows Phone OS)>7||a.is(BlackBerry)&&a.version(BlackBerry)>6||a.match(Playbook.*Tablet)||a.version(webOS)>1.4&&a.match(Palm|Pre|Pixi)||a.match(hp.*TouchPad)||a.is(Firefox)&&a.version(Firefox)>12||a.is(Chrome)&&a.is(AndroidOS)&&a.version(Android)>4||a.is(Skyfire)&&a.version(Skyfire)>4.1&&a.is(AndroidOS)&&a.version(Android)>2.3||a.is(Opera)&&a.version(Opera Mobi)>11&&a.is(AndroidOS)||a.is(MeeGoOS)||a.is(Tizen)||a.is(Dolfin)&&a.version(Bada)>2||(a.is(UC Browser)||a.is(Dolfin))&&a.version(Android)>2.3||a.match(Kindle 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