Swami Vivekananda Quotes and affirmations based on quotes

 

Personal Responsiblity : 

“Be determined not to curse anything outside, not to lay the blame upon any one outside, but be a man, stand up, lay the blame on yourself. You will find, that is always true [you are to blame]. Get a hold of yourself.”

Self Belief:

“All the power is within you; you can do anything and everything. Believe in that, do not believe that you are weak. . . You can do anything and everything without even the guidance of any one. All the power is there. Stand up and express the divinity within you.”

Strength over weakness:

“The remedy for weakness is not brooding over weakness, but thinking of strength. Teach men of the strength that is already within them. . . Never say, ‘No’, never say, ‘I cannot’, for you are infinite.”

“Brave, bold men, these are what we need. What we want is vigor in the blood, strength in the nerves, iron muscles and nerves of steel, not softening namby-pamby ideas.”

Raja Yoga for Beginners - Notes

https://estudantedavedanta.net/Concentration%20and%20Meditation.pdf
https://estudantedavedanta.net/Spiritual%20Teachings_Swami_Brahmananda.pdf

Moderation in eating, sleeping, wakefulness and in daily tasks

Body and mind should be made wholly obedient to the will and independent of external cirumstances

3 States of mind / 3 Gunas

dull state (Tamas)

overactive or scattered state (Rajas)

calm centered state (Sattwa)

BEFORE we can take up any spiritual practice the mind must become well

established in the fundamental ethicalprinciples, such as non-injuring, nonstealing, truthfulness, continence, external and internal purity, contentment, control of the senses, study of the Scriptures and self-surrender. This meansthat we must not give way to jealousy, anger, hatred or unkindness by thought, word or action; we must not covet or envy; we must speak the truth fearlessly;

we must observe chastity, inner and outer cleanliness and self-restraint; and wemust be faithful in our higher study andin devotion to our Ideal. Until these are firmly fixed in the heart, no amountof outer practice can help us;

Many people do not gain spiritual vision because they have not paid proper attention to the preliminary stages. When weare well established in our first practices,then the other things will come naturally. The higher study not only deals with the spiritual nature, it also deals with our human nature. We must discipline and gain mastery over the whole of our being.

But we must do everything gradually.

This is one of the great things we must bear in mind. We must not be impatient and overdo. What we need in all practice is moderation; then we shall go steadily forward, doing each day a little more according to our capacity. We must not put too much pressure either on our body or our mind ;   but if we are patient and persevering, soon we shall find that things which seemed impossible to conquer have been conquered.

Six Internal Enemies

In each and every one of us, there are what are called six internal enemies. These are born

with us: kāma (desire), krodha (anger), lobha (greed), moha (delusion), mada (pride), and

mātsarya (jealousy). These are powerful impulses native to every embodied human being,

and belong to the very ϐlesh of humanity. Most often, we are under their sway; we are helpless,

as it were. To master them by keeping them under check and eventually to sublimate them is

the aim of all spiritual struggle. In this, meditation and self-reϐlection will help us a great deal.

This is the teaching of every religious system and every spiritual discipline: to sublimate

them and derive help from them, and not to suppress them. Suppression may lead to

undesirable consequences and psychological complications and disorders. Instead of helping

one, such a situation may create unforeseen hindrances. Hence sublimation is advocated as

the best means.

In this process of sublimation, meditation comes in handy and serves a very useful

purpose. In short, spiritual life means the sublimation of these 'six internal enemies' which

drag us out, lead us away from our set goal of perfection, and make us fritter away our vital

energies for no earthly or heavenly benefit !

Swami Sivananda - Concentration Exercise

1) Thought Control - 

Concentration will increase by lessening the number of thoughts. Certainly it is an uphill task to reduce the number of thoughts. In the beginning it will tax you much. The task will be very unpleasant. But later on you will rejoice as you will get immense strength of mind and internal peace by reduction of thoughts. Armed with patience, perseverance, vigilance, fiery determination and iron will, you can crush the thoughts easily just as you crush a lemon or an orange with ease. After crushing them, it will be easy for you to root them out. Mere crushing or suppression will not suffice. There may be again resurrection of thoughts. They should be totally eradicated just as a loose tooth is rooted out.

 It will be very difficult to fix the mind on one thought in the beginning. Diminish the number of thoughts. Try to have thoughts on one subject. If you think of a rose, you can have all sorts of thoughts connected with the rose only. You can think of different kinds of roses that are grown in different parts of the world. You can think of the various preparations that are made out of the rose and their uses. You can allow even thoughts of other kinds of flowers to enter. But do not entertain thoughts of fruits and vegetables. Check the aimless wandering of the mind. Do not have thoughts at random when you think of a rose. Gradually you can fix the mind on one thought only. You will have to discipline the mind daily. Eternal vigilance is needed in thought control.

2)  Where to Concentrate

Practise various sorts of concentration. This will train or discipline your mind wonderfully. Now concentrate on the Himalayas, a very great object. Then concentrate on a mustard or a pin-point. Now concentrate on a distant object. Then concentrate on a near object. Now concentrate on a colour, sound, touch, smell or taste. Then concentrate on the tik-tik of a watch. Now concentrate on the virtue mercy. Then concentrate on the virtue patience. Now concentrate on the Sloka "Jyotishamapi Tat Jyoti..". Then concentrate on "Styam Jnanam Anantam',. Now concentrate on the image of Lord Siva. Then concentrate on the "Aham Brahmasmi" Mahavakya.

Train the mind in concentration on various objects, gross and subtle, and of various sizes, medium and big. In course of time, a strong habit of concentration will be formed. The moment you sit for concentration, the mood will come at once quite easily.

Some Illustrative Exercises

Ask your friend to show you some playing cards. Immediately after the exposure, describe the forms you have seen. Give the number and name such as king of clubs, ten of spades, queen of diamonds and jack of hearts.

Read two or three pages of a book. Then close the book' Now attend to what you have read. Abandon all distracting thoughts. Focus your attention carefully. Allow the mind to associate, classify, group, combine and compare. You will get now a fund of knowledge and information on the subject. Mere skipping over the pages inadvertently is of no use. There are students who read a book within a few hours. If you ask them to reproduce some important points of the book, they will blink. If you attend to the subject on hand very carefully, you will receive clear, Strong impressions. If the impressions are strong, you will have very good memory.

Read one page in the Gita. Close the book. Concentrate on what you have read. Find out parallel lines in the Mahabharata, the Upanishads and Bhagavata. Compare and contrast'

Sit in a comfortable posture and concentrate on anyone of the numerous abstract virtues such as mercy, compassion, etc. Dwell upon the virtue as long as you can.

3) Concentration a key to success

Fix your mind on the work on hand. Give your complete heart and soul to it. Let it be even a small work like peeling off the skin of a plantain fruit or squeezing a lemon. Never do anything haphazardly. Never take your meals in haste. Be calm and patient in all your actions. Never arrive at hasty conclusions. Never do a thing in haste. No work can be done successfully without calmness and concentration. Those who have attained success and become great have all possessed this indispensable virtue.

You will be successful in overly attempt. You will never meet with failure if you can do your work with perfect attention and concentration. When you sit for prayers and meditation, never think of your office work. When you work in the office, never think of the child who is sick or any other household

work. When you take bath, do not think of games. When you sit for meals, do not think of the work that is pending in the office. You must train yourself to attend to the work on hand with perfect one-pointedness. You can easily develop your will-power

and memory. You will become a mighty man. Concentration is the master-key to open the gates of victory.

4) Concentration on Chair

When the thought runs in one definite groove continuously on one subject alone, then it is concentration. The aspirant should withdraw his mind whenever it runs outside and put it in the same groove in the same line of thought on one subject and on one idea.

When you meditate on a chair, for instance, bring all thoughts connected with the chair and dwell on those ideas. Do not allow any other thought connected with another object to enter the mind. There should be one line of thought. There should be one continuity of thought. There may be several ideas connected with one subject. That does not matter.

Concentration on a chair really means getting a full, detailed knowledge of the chair its different parts, the particular wood out of which it is manufactured such as Devadaru and rosewood, its workmanship, its durability, its cost price, the degree of comfort it gives to the back and arms, whether the parts can be detached and fixed again, whether it is manufactured on modern lines and made bug-proof, what sort of polish or varnish is used to make it durable, and so on. When you concentrate on a chair, ideas of this sort occupy your mind.

Do not allow any other thought of any other object. Again and again bring the mind that wanders to the object, which is chair.

When you meditate on a rose, think of rose and rose alone. When you think of a book, think of all that is connected with the book and nothing outside of it. When you think of a radio or a talkie, think of the radio or talkie alone. Exhaust all matters connected with the subject on hand. you can take any subject that is pleasing to the mind. Slowly you can take up any subject

When you take up any work, apply your whole heart, full mind and soul, to the work. Do it with perfect concentration. what another can do in six hours you can turn out within half an hour, smoothly, in a methodical and orderly manner. This is Yogic activity. You will be taken for an accomplished Yogi. Even when you study, study the subject with perfect concentration. Do not allow the mind to wander. you must shut out all external sounds. Fix the gaze on one point. Do not allow the eyes to wander. When you study a subject do not think of coffee or sweetmeats or your friend. 

5) Attention - 

Attention is steady application of the mind. It is focussing of consciousness on some chosen object. Through attention you can develop your mental faculties and capacities. Where there is attention, there is also concentration. Attention should be cultivated gradually. It is not a special process. It is the whole mental process in one of its aspects.

By constant practice and ever-renewed effort of attention, a subject that in the beginning was dry and uninteresting may become full of interest when you master it and leam its meaning and its issues. The power of concentrating your attention on the subject may become stronger.

Throw your entire attention into whatever you happen to be doing at the moment. Practise attention on those unpleasant tasks from which you have been shrinking before on account of their unpleasantness. Throw interest upon uninteresting objects and ideas. Hold them on before your mind. Interest will slowly manifest. Many mental weaknesses will vanish. The mind will become stronger and stronger.

6) Concentration on External Objects

Concentration is holding the mind to one form or object for a long time. To remove the tossing of the mind and various other obstacles which stand in the way of one-pointedness, the practice of concentration on one thing alone should be made.

Concentration is opposed to sensuous thoughts and desires, bliss to flurry and worry, sustained thinking to perplexity, applied thinking to sloth and torpor, rapture to ill-will.

It is easy to concentrate the mind on external objects. The mind has a natural tendency to go outwards. Keep the picture of Sri Krishna, Rama, Narayana, Devi or Lord Jesus or any picture, in front of you. Look at it steadily without winking. Gaze at the head, then at the body, then at the legs. Repeat the same process again and again. When your mind calms down look at a particular spot only, then close the eyes and mentally visualize the picture.

You should be able to visualize the picture very clearly even in its absence. You will have to call up the mental picture at a moment’s notice. Keep it there steadily for sometime. This is concentration. You will have to practice this daily.

If you want to increase your power of concentration, you will have to reduce your worldly desires and activities. You will have to observe silence everyday for some hours. Then only can the mind concentrate very easily and without difficulty.

Mental Workout

 

Key Components of  Mental Workout

1. Setting Clear Goals

• Define Specific Goals: Establish clear, measurable goals. These should be specific, challenging yet achievable, and time-bound.
• Visualize Success: Regularly visualize achieving these goals in detail. This helps create a strong mental image and reinforces commitment.

2. Positive Self-Talk

• Develop Positive Affirmations: Create affirmations that counter negative thoughts and reinforce confidence and resilience. Examples include, “I am capable and strong,” or “I am prepared and focused.”
• Practice Daily: Repeat these affirmations daily to build a positive mindset and reinforce self-belief.

3. Focus on Process, Not Just Outcome

• Process-Oriented Goals: Focus on the processes and behaviors that lead to success rather than just the end result. For example, if your goal is to improve your public speaking, focus on practicing regularly and receiving feedback.
• Manageable Steps: Break down your goals into manageable steps or tasks and concentrate on executing these effectively.

4. Build Mental Resilience

• Embrace Challenges: View obstacles and setbacks as opportunities for growth. Develop strategies to cope with and learn from challenges.
• Resilience Techniques: Practice techniques like reframing (changing the way you think about challenges) and mindfulness to build resilience.

5. Develop Mental Rehearsal Techniques

• Mental Rehearsal: Regularly practice visualizing the successful execution of tasks or goals. This involves imagining the process in detail, from start to finish.
• Detailed Visualization: Include sensory details in your visualization—what you see, hear, feel, and experience during the successful completion of your goals.

6. Monitor and Adjust

• Track Progress: Regularly assess your progress toward goals and adjust your strategies as needed. Use tools like journals or apps to track your development.
• Reflect and Adapt: Reflect on what’s working and what’s not. Be willing to adapt your approach based on feedback and experience.

7. Practice Mental Conditioning Exercises

• Mental Drills: Engage in specific mental drills or exercises designed to enhance focus, confidence, and performance. For example, setting aside time each day for focused attention exercises or engaging in problem-solving activities.
• Regular Routine: Integrate these exercises into your daily routine to build and maintain mental strength.

Example of a Mental Workout Routine

1. Morning Affirmation (2 minutes):

   • Start your day by repeating your positive affirmations. Focus on feeling the meaning behind each affirmation.

2. Goal Visualization (5 minutes):

   • Sit in a quiet space and visualize yourself achieving your goals. Imagine every detail of the process and experience the emotions associated with success.

3. Process Focus (5 minutes):

   • Identify the key tasks or behaviors that will lead to your goal. Write down or review your plan to ensure you’re focused on these steps.

4. Mental Rehearsal (5 minutes):

   • Practice a mental rehearsal of a specific task or situation related to your goal. Visualize yourself performing successfully and handling any challenges with confidence.

5. Reflection and Adjustment (3 minutes):

   • Reflect on your progress and any obstacles you encountered. Adjust your plan or strategies as needed to stay on track.

Calming Visualization Exercise: Wide Black Screen

 Using visualization techniques, such as imagining a wide black screen, can be a powerful way to calm your mind and reduce stress. Here’s a step-by-step guide for this calming exercise:

Calming Visualization Exercise: Wide Black Screen

1. Find a Comfortable Position

• Sit or Lie Down: Choose a comfortable position where you can relax without distractions. You might sit in a chair with your feet flat on the floor or lie down on your back.

2. Close Your Eyes

• Gently Close Your Eyes: Allow your eyelids to close softly. Focus on creating a sense of relaxation and comfort.

3. Take Deep Breaths

• Inhale Deeply: Breathe in slowly through your nose, allowing your abdomen to expand.
• Exhale Slowly: Breathe out through your mouth, letting go of any tension. Repeat this a few times to center yourself.

4. Visualize the Black Screen

• Imagine a Wide Black Screen: Picture a large, wide black screen in your mind. It’s completely blank and free from any images or distractions.
• Focus on the Screen: Let your attention settle on this black screen. It represents a neutral, calm space devoid of any stressors or worries.

5. Clear Your Mind

• Acknowledge Your Thoughts: If thoughts or distractions arise, gently acknowledge them without judgment.
• Return to the Black Screen: Redirect your focus back to the wide black screen. Imagine it absorbing or dissolving any intrusive thoughts.

6. Deepen the Relaxation

• Expand the Screen: Visualize the black screen growing wider and deeper, enveloping your entire mental space. Allow it to create a sense of vastness and openness.
• Feel the Calm: As you focus on the screen, imagine a sense of calm washing over you. Let go of any remaining tension or stress with each breath.

7. Maintain Focus

• Stay Present: Keep your attention on the black screen for a few minutes. If your mind starts to wander, gently bring it back to the screen.
• Embrace Stillness: Allow yourself to experience the stillness and tranquility that the visualization provides.

8. Gradually Conclude the Exercise

• Slowly Open Your Eyes: When you feel ready to conclude, start bringing your awareness back to the present moment. Gently open your eyes.
• Take a Moment: Take a few deep breaths and notice how you feel. Allow yourself to transition back to your daily activities with a sense of calm and relaxation.

Benefits of the Exercise

• Reduces Stress: Focusing on a simple, calming image helps reduce mental clutter and lower stress levels.
• Enhances Focus: This visualization can help improve concentration and mental clarity by clearing away distractions.
• Promotes Relaxation: The exercise encourages deep breathing and mindfulness, both of which contribute to a relaxed state.

Tips for Effectiveness

• Practice Regularly: Incorporate this exercise into your daily routine or use it whenever you need a moment of calm.
• Create a Peaceful Environment: If possible, choose a quiet and comfortable space for the exercise to enhance relaxation.
• Be Patient: It may take some practice to fully clear your mind and stay focused on the black screen. Be patient with yourself and keep practicing.

By using this simple visualization technique, you can create a mental space of tranquility and calm, helping you manage stress and maintain a sense of peace throughout your day.

I CAN I WILL

 

"I can, I will" is a powerful mantra that embodies a mindset of self-belief and determination. Using this mantra can help reinforce your confidence and commitment to achieving your goals. Here’s how you can effectively incorporate and utilize this mantra:

 "I can" is the belief; "I will" is the action. It's a powerful combo that propels you forward.

1. Understand the Power of the Mantra

• Affirmation of Belief: "I can" reinforces your belief in your ability to achieve something, while "I will" emphasizes your commitment and determination to take action.
• Positive Reinforcement: Repeating this mantra helps build a positive and proactive mindset, which is essential for overcoming obstacles and staying motivated.

2. Incorporate It into Your Daily Routine

• Morning Affirmation: Start your day by repeating "I can, I will" to set a positive tone and boost your confidence for the day ahead.
• Visual Reminders: Write the mantra on sticky notes or set it as a reminder on your phone. Place it where you can see it regularly to reinforce your commitment.

3. Use It During Challenges

• Overcoming Doubts: When facing self-doubt or difficulties, repeat "I can, I will" to remind yourself of your capabilities and determination.
• Boosting Resilience: Use the mantra to help you push through challenging situations and maintain focus on your goals.

4. Pair with Specific Goals

• Personalize It: Attach specific goals to the mantra. For example, if you’re working on a fitness goal, you might say, "I can achieve my fitness goals; I will train consistently."
• Action Plan: Use the mantra as part of a broader action plan. Outline concrete steps you will take to reach your goals and reinforce your commitment with "I can, I will."

5. Visualize Success

• Imagine Achieving Goals: As you repeat the mantra, visualize yourself succeeding. Imagine the steps you’ll take and the positive outcomes of your efforts.
• Feel the Emotions: Connect with the emotions of success and accomplishment while repeating the mantra.

6. Integrate with Daily Practices

• Mindfulness Practice: Combine the mantra with mindfulness exercises. For instance, as you meditate or practice deep breathing, repeat "I can, I will" to strengthen your focus and resolve.
• Journaling: Write about your goals and progress in a journal, incorporating the mantra as a part of your reflections.

7. Share with Others

• Encouragement: Share the mantra with friends, family, or colleagues to inspire and support each other. Use it as a motivational tool in group settings or team environments.
• Accountability: Use the mantra to hold yourself accountable. Share your commitment with others to reinforce your determination.

8. Celebrate Achievements

• Acknowledge Progress: Celebrate milestones and achievements by reflecting on how the mantra helped you stay focused and determined. Recognizing your progress reinforces the effectiveness of the mantra.

By regularly using "I can, I will," you cultivate a mindset that embraces challenges with confidence and commitment. This mantra can serve as a powerful reminder of your inner strength and drive, helping you stay focused on achieving your goals.

Using the mantra "I can, I will" in different contexts can help reinforce determination and confidence. Here are some practical examples of how you can apply this mantra in various areas of your life:

1. Personal Development

• Learning a New Skill:

  • Mantra: "I can learn this new skill; I will practice daily until I master it."
  • Application: Commit to dedicating time each day to learning and practicing the skill. Track your progress and celebrate improvements.

• Overcoming Procrastination:

  • Mantra: "I can overcome procrastination; I will start working on my tasks now."
  • Application: Break tasks into smaller, manageable steps and begin working on them immediately to build momentum.

2. Career Goals

• Achieving a Promotion:

  • Mantra: "I can earn this promotion; I will work hard and demonstrate my capabilities."
  • Application: Set specific career goals, take on additional responsibilities, and seek feedback to improve your performance.

• Starting a New Business:

  • Mantra: "I can succeed in my business venture; I will plan and execute my business strategies effectively."
  • Application: Develop a business plan, seek advice from mentors, and take consistent actions towards launching and growing your business.

3. Health and Fitness

                Fitness Goals: Say you're aiming to run a marathon. "I can" recognize that you have the                         stamina and dedication. "I will" commit to a strict training regimen, waking up early and                         hitting the track consistently.

• Adopting a Healthy Lifestyle:

  • Mantra: "I can lead a healthy lifestyle; I will make nutritious choices and exercise regularly."
  • Application: Plan and follow a balanced diet and exercise routine. Track your progress and adjust your plan as needed.

• Training for a Marathon:

  • Mantra: "I can complete this marathon; I will follow my training plan and stay committed."
  • Application: Adhere to a structured training schedule, gradually increase your mileage, and maintain a positive mindset.

4. Academic Achievement

• Completing a Degree:

  • Mantra: "I can complete my degree; I will stay focused and excel in my studies."
  • Application: Create a study schedule, seek help when needed, and stay organized to manage your coursework and exams effectively.

• Passing a Certification Exam:

  • Mantra: "I can pass this certification exam; I will study thoroughly and prepare with practice tests."
  • Application: Develop a study plan, utilize study materials, and regularly assess your readiness with practice exams.

5. Relationships

• Improving Communication:

  • Mantra: "I can improve my communication skills; I will actively listen and express myself clearly."
  • Application: Practice active listening, seek feedback from others, and work on expressing your thoughts and feelings more effectively.

• Building Stronger Connections:

  • Mantra: "I can build stronger relationships; I will make time for meaningful interactions and show appreciation."
  • Application: Schedule regular quality time with loved ones, engage in open conversations, and show gratitude for their presence in your life.

6. Financial Goals

• Saving for a Major Purchase:

  • Mantra: "I can save for this major purchase; I will budget wisely and stick to my savings plan."
  • Application: Create a detailed budget, set savings goals, and track your progress to ensure you stay on target.

• Paying Off Debt:

  • Mantra: "I can pay off my debt; I will make regular payments and manage my expenses responsibly."
  • Application: Develop a debt repayment strategy, cut unnecessary expenses, and make consistent payments to reduce your debt.

By incorporating "I can, I will" into these various aspects of life, you reinforce a mindset of capability and determination. This mantra helps you stay focused, overcome obstacles, and take proactive steps towards achieving your goals.

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To improve skills

Using "I can, I will" to improve skills involves reinforcing your belief in your ability to develop the skill and committing to consistent action. Here’s how you can apply this mantra to different types of skill improvement:

1. Learning a New Language

• Mantra: "I can learn this new language; I will practice speaking, reading, and listening every day."
• Application: Set aside dedicated time each day for language practice. Use language learning apps, take online courses, and engage in conversations with native speakers.

2. Enhancing Public Speaking

• Mantra: "I can become a better public speaker; I will rehearse my speeches and seek feedback."
• Application: Join a public speaking club like Toastmasters, practice your speeches regularly, and ask for constructive feedback from peers or mentors.

3. Improving Writing Skills

• Mantra: "I can improve my writing skills; I will write daily and revise my work based on feedback."
• Application: Set a writing schedule, read extensively to understand different writing styles, and seek feedback from editors or writing groups.

4. Developing Coding Skills

• Mantra: "I can master coding; I will work on coding exercises and projects regularly."
• Application: Enroll in coding courses or bootcamps, work on personal or open-source projects, and practice coding challenges to build your skills.

5. Mastering a Musical Instrument

• Mantra: "I can master this musical instrument; I will practice daily and take lessons to improve my technique."
• Application: Create a practice routine, schedule regular lessons with a teacher, and set specific goals for each practice session.

6. Improving Athletic Performance

• Mantra: "I can enhance my athletic performance; I will follow my training plan and focus on nutrition and recovery."
• Application: Develop a structured training plan, work with a coach if possible, and ensure you are getting adequate rest and nutrition to support your training.

7. Acquiring Cooking Skills

• Mantra: "I can become a skilled cook; I will try new recipes and learn different cooking techniques."
• Application: Experiment with new recipes, take cooking classes, and watch instructional videos to expand your culinary knowledge and skills.

8. Enhancing Leadership Abilities

• Mantra: "I can improve my leadership skills; I will seek leadership opportunities and learn from experienced leaders."
• Application: Take on leadership roles in projects or volunteer work, attend leadership workshops, and read books on leadership to develop your skills.

9. Improving Time Management

• Mantra: "I can master time management; I will use tools and techniques to plan and prioritize my tasks effectively."
• Application: Implement time management tools like planners or apps, set clear priorities, and regularly review and adjust your schedule to optimize productivity.

10. Building Emotional Intelligence

• Mantra: "I can develop my emotional intelligence; I will practice self-awareness and empathy in my interactions."
• Application: Engage in self-reflection, seek feedback from others, and work on understanding and managing your emotions and those of others.

Steps to Integrate "I Can, I Will":

1. Set Clear Objectives: Define what specific skill you want to improve and outline the steps needed to achieve proficiency.
2. Create an Action Plan: Develop a structured plan with actionable steps and milestones.
3. Commit to Consistent Practice: Make practicing the skill a regular part of your routine.
4. Track Progress: Monitor your progress and make adjustments as needed.
5. Stay Motivated: Use the mantra daily to reinforce your commitment and remind yourself of your capabilities.
6. Seek Feedback: Regularly ask for feedback to identify areas for improvement and adjust your approach.

By consistently applying "I can, I will" to your skill development, you foster a mindset of capability and commitment, which can significantly enhance your ability to improve and excel in any area.

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Using "I can, I will" during hard times can be a powerful way to maintain resilience and focus. It reinforces your inner strength and commitment to overcoming challenges. Here’s how you can apply this mantra to navigate difficult situations:

1. Facing Personal Challenges

• Mantra: "I can overcome this challenge; I will take it one step at a time."
• Application: Break down the challenge into smaller, manageable steps. Focus on tackling one step at a time and seek support from friends, family, or professionals as needed.

2. Dealing with Health Issues

• Mantra: "I can manage my health; I will follow my treatment plan and take care of myself."
• Application: Adhere to medical advice, maintain a healthy lifestyle, and actively engage in self-care practices to support your recovery or manage your condition.

3. Navigating Job Loss or Career Setbacks

• Mantra: "I can find new opportunities; I will network, update my resume, and stay proactive in my job search."
• Application: Use this time to explore new career paths, enhance your skills through courses or training, and actively seek job opportunities or career advice.

4. Coping with Financial Difficulties

• Mantra: "I can improve my financial situation; I will create a budget, reduce expenses, and seek financial advice."
• Application: Develop a budget to manage your expenses, identify ways to increase your income, and seek advice from financial experts to improve your financial health.

5. Managing Stress or Anxiety

• Mantra: "I can manage my stress; I will practice relaxation techniques and seek support when needed."
• Application: Incorporate stress management practices like mindfulness, meditation, or deep breathing exercises into your daily routine. Consider seeking therapy or counseling if needed.

6. Handling Relationship Difficulties

• Mantra: "I can improve this relationship; I will communicate openly and work on resolving conflicts."
• Application: Engage in open and honest conversations with the other person, seek to understand their perspective, and work together to address and resolve issues.

7. Overcoming Academic or Learning Obstacles

• Mantra: "I can overcome academic challenges; I will seek help, stay organized, and put in consistent effort."
• Application: Reach out for academic support from teachers, tutors, or study groups. Develop a study plan and stay disciplined in your efforts to improve your understanding and performance.

8. Confronting Loss or Grief

• Mantra: "I can navigate my grief; I will allow myself to feel and seek support from others."
• Application: Allow yourself to grieve and express your emotions. Seek support from friends, family, or support groups to help you through the process.

9. Dealing with Setbacks in Personal Goals

• Mantra: "I can get back on track; I will reassess my goals and adjust my plan as needed."
• Application: Reevaluate your goals and strategies. Adjust your plans to overcome any obstacles and remain committed to your objectives.

10. Facing Uncertainty or Change

• Mantra: "I can handle uncertainty; I will adapt and stay positive through the changes."
• Application: Embrace flexibility and adaptability. Focus on what you can control and maintain a positive outlook as you navigate through the changes.

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"I will" is a powerful declaration of intent and self-determination. It signifies a commitment to take action and achieve goals despite challenges or setbacks. Here are some examples of how you can use "I will" in various contexts to reinforce your determination and drive:

1. Personal Growth

• Improving Self-Discipline:

  • Statement: "I will develop better self-discipline by sticking to my daily routines and avoiding procrastination."
  • Action: Create a daily schedule and set reminders to follow through with tasks.

• Building Confidence:

  • Statement: "I will build my confidence by setting small, achievable goals and celebrating my successes."
  • Action: Set a series of small goals, such as speaking up in meetings, and acknowledge your achievements.

2. Health and Fitness

• Adopting a Healthy Lifestyle:

  • Statement: "I will adopt a healthier lifestyle by eating balanced meals and exercising regularly."
  • Action: Plan your meals, prepare healthy snacks, and schedule regular workout sessions.

• Training for a Race:

  • Statement: "I will train for the marathon by following my training plan and gradually increasing my running distance."
  • Action: Follow a structured training program, track your progress, and adjust your plan as needed.

3. Career Development

• Pursuing a Promotion:

  • Statement: "I will work towards a promotion by improving my skills and taking on additional responsibilities."
  • Action: Identify areas for skill improvement, seek feedback, and volunteer for challenging projects.

• Starting a Business:

  • Statement: "I will start my own business by conducting market research and creating a detailed business plan."
  • Action: Research your market, draft your business plan, and take steps towards launching your business.

4. Academic Achievement

• Completing a Degree:

  • Statement: "I will complete my degree by staying focused on my studies and managing my time effectively."
  • Action: Create a study schedule, attend all classes, and seek help when needed.

• Passing an Exam:

  • Statement: "I will pass my certification exam by studying thoroughly and practicing with sample tests."
  • Action: Allocate time for focused study sessions, use practice exams, and review key concepts regularly.

5. Financial Goals

• Saving Money:

  • Statement: "I will save money each month by budgeting wisely and cutting unnecessary expenses."
  • Action: Create a monthly budget, track your spending, and identify areas where you can cut costs.

• Paying Off Debt:

  • Statement: "I will pay off my debt by making regular payments and prioritizing high-interest debts first."
  • Action: Develop a debt repayment plan, automate payments, and review your financial strategy regularly.

6. Relationships

• Improving Communication:

  • Statement: "I will improve my communication with my partner by actively listening and expressing myself clearly."
  • Action: Practice active listening techniques, have regular check-ins, and work on articulating your thoughts and feelings.

• Strengthening Friendships:

  • Statement: "I will strengthen my friendships by making time for meaningful interactions and showing appreciation."
  • Action: Schedule regular catch-ups, send thoughtful messages, and be present in your friends’ lives.

7. Personal Hobbies

• Learning a New Skill:

  • Statement: "I will learn to play the guitar by practicing daily and taking lessons to improve my technique."
  • Action: Set aside time each day for practice, enroll in lessons, and track your progress.

• Developing a Craft:

  • Statement: "I will improve my painting skills by dedicating time each week to practice and experiment with new techniques."
  • Action: Create a weekly painting schedule, explore different techniques, and seek feedback from other artists.

8. Managing Stress

• Practicing Mindfulness:

  • Statement: "I will manage my stress by incorporating mindfulness practices into my daily routine."
  • Action: Set aside time for meditation or deep breathing exercises, and incorporate mindfulness practices into your daily activities.

• Balancing Work and Life:

• Statement: "I will achieve a better work-life balance by setting boundaries and scheduling regular breaks."
• Action: Define clear work hours, schedule time for relaxation and activities, and stick to your boundaries

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For Students

Certainly! The "I can and I will" mindset is all about empowering students to believe in their abilities and commit to their goals. Here are a few examples of how students can apply this approach in different scenarios:

Example 1: Academic Achievement

Scenario: A student is struggling with math and has a big test coming up.

"I can and I will" Statement:

• "I can improve my math skills with practice, and I will dedicate an hour each day to studying and working on practice problems."

Action Plan:

1. Identify Weak Areas: Review past tests and homework to pinpoint which topics need more attention.
2. Create a Study Schedule: Allocate time each day for focused study sessions.
3. Seek Help: Ask for help from a teacher or tutor if needed.

Example 2: Sports Performance

Scenario: A student wants to improve their performance in soccer.

"I can and I will" Statement:

• "I can enhance my soccer skills through consistent practice, and I will attend every practice session and work on my weaknesses, like dribbling and endurance."

Action Plan:

1. Set Specific Goals: Identify particular skills to work on (e.g., dribbling, shooting).
2. Practice Regularly: Stick to a practice routine that targets these skills.
3. Monitor Progress: Keep track of improvements and adjust practice as needed.

Example 3: Time Management

Scenario: A student has trouble balancing schoolwork, extracurricular activities, and social life.

"I can and I will" Statement:

• "I can manage my time effectively by organizing my tasks, and I will create a daily schedule that includes time for studying, activities, and relaxation."

Action Plan:

1. Create a Schedule: Use a planner or digital calendar to map out daily activities and deadlines.
2. Prioritize Tasks: Identify and tackle high-priority tasks first.
3. Stick to the Plan: Follow the schedule as closely as possible and adjust as needed.

Example 4: Overcoming Procrastination

Scenario: A student tends to procrastinate on assignments.

"I can and I will" Statement:

• "I can overcome procrastination by breaking tasks into smaller steps, and I will complete at least one step of my assignment each day until it’s done."

Action Plan:

1. Break Down Tasks: Divide large assignments into manageable parts.
2. Set Daily Goals: Focus on completing one part of the assignment each day.
3. Reward Yourself: Celebrate small achievements to stay motivated.

Example 5: Personal Growth

Scenario: A student wants to build confidence in public speaking.

"I can and I will" Statement:

• "I can become a better public speaker through practice, and I will join a public speaking club and practice speaking in front of small groups regularly."

Action Plan:

1. Join a Club: Look for a local or school public speaking group.
2. Practice Regularly: Take every opportunity to speak in front of others, even in small settings.
3. Seek Feedback: Ask for constructive feedback to improve.

By using "I can and I will" statements, students can set clear intentions and develop actionable plans to achieve their goals. This approach helps foster a sense of ownership and commitment to their success.

    

Recommended Books and Productivity Videos

 

Books about Mind, Subconscious Mind, Mind Power

1  எண்ணங்கள் - M.S. Udhayamoorthy

2  மெஸ்மெரிசம் ஹிப்னாடிசம் - பி. எஸ். ஆச்சார்யா - நர்மதா பதிப்பகம்

3 ஆழ் மனதின் அற்புத சக்திகள் - by என். கணேசன் (N.Ganeshan)

Books on Self Improement

1 The Magic of Thinking Big

2 Think and grow rich by Napoleon Hill

Productivity Videos

10 Things You Must Improve Daily - Earl Nightingale Motivation (https://www.youtube.com/watch?v=D8N0l84eu_4)

Act Like The Person You Want to Be - Earl Nightingale Motivation (https://www.youtube.com/watch?v=jMq22QkdODs&t=364s)

Quotes

Earl Nightingale Quotes

3. “You can control your attitude. Set it each morning.”

4. “It is our attitude toward life that determines life’s attitude toward us. We get back what we put out.”

9. “Don’t take the attitude of waiting for people to be nice to you – be nice to them.”

10. “Be positive, cheerful, grateful and expectant.”

11. “Always keep that happy attitude. Pretend that you are holding a beautiful fragrant bouquet.”

12. “Don’t wait for change. You change.”

13. “Develop and project an attitude that says ‘yes’ to life.”

14. “You must radiate success before it’ll come to you.”

15. “Treat every person as the most important person on earth. To them, they are the most important person.”

16. “People don’t have great attitudes because of great success, they have great success largely because of great attitudes.”

17. “Don’t catch the bad and infectious attitudes of others.”

22. “Set worthy goals. Don’t drift along as a wandering generality. Be a meaningful specific.”

23. “Success is not a destination but a journey. Anyone who is on course toward a worthy goal is successful. Success does not lie in the achievement of a goal but in its pursuit. Success is a journey!”

24. “One thing a goal must do is fill us with positive emotion when we think about it. The more intensely we feel about a goal the more progressively we’ll move toward it.”

25. “Control your thoughts. Decide about that which you will think and concentrate upon. You are in charge of your life to the degree you take charge of your thoughts.”

26. “Spend one hour every day thinking about your goal and how to get there.”

27. “Don’t waste time thinking about needless things.”

32. “Make the best use of what you have and what you are in the time you’ve been granted.”

44. “Success is not the result of making money; earning money is the result of success — and success is in direct proportion to our service.”