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2 The Meditation Course The Power Of Meditation, Learn How To Use Meditation To Eliminate Stress, Anxiety & To Be Happy

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4 Table Of Contents Introduction Chapter 1: Meditation Explained Chapter 2: Basic Techniques Chapter 3: Preparing Yourself Chapter 4: Having Consistency Chapter 5: Allotting A Sacred Space Chapter 6: Meditation Postures Chapter 7: A Better, Happier Life Through Meditation Conclusion

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6 Introduction I want to thank you and congratulate you for downloading the book, The Meditation Course: The Power of Meditation, Learn How to Use Meditation to Eliminate Stress, Anxiety & to Be Happy. This book contains proven steps and strategies on how to start integrating meditative concepts in your life. The book starts by offering a discussion about what meditation is and why it continues to be a popular practice for a growing number people. Related to yoga, the benefits of meditation are enhanced, as this book presents the different techniques for you to attain a meditative mind. Finally, this book provides tips for you to start practicing meditation and to live a happier life in the future. Thanks again for downloading this book, I hope you enjoy it!

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9 Chapter 1: Meditation Explained For most individuals, meditation is looked upon as some sort of exotic practice which is associated with Eastern religions. Some may consider it connected with holiness. Others may connect it with special sitting positions which may require your hands to be arranged in strange ways while your eyes are closed and your legs folded in a pretzel-like fashion. Well, these are just some of the common notions about meditation, but none of them were true. Meditation is simply all about making a personal decision to focus your mind and attention towards something. Simple everyday things such as watching a TV show or a movie, reading a comic book, thinking about the load of paper works awaiting you in the office and your argument with your wife last night are all forms of meditation. Even focusing on which color of shirt you would like to buy is a form of meditation. Both your mind and your external reality are always in a state of flux. In each second of our lives, we construct our realities by way of what we take in from our environment as well as from what we think about. And over time, we tend to create and eventually develop habits based on what we think as well as habits which are based on what we tale in. Say for example, you may realize that you are an optimistic person and that you are fond of watching philanthropic TV programs which give help to the needy, oppressed, and the hopeless. Or you may find that you like to fantasize about how your life will turn out to be and you fancy reading success stories on magazines.

10 Since we are often meditating than we think we do, the relevant question to ask now is, What are you choosing to meditate on? Several spiritual traditions often make use of the tendency of human beings to always think, to create experiences, and to take in information to help us in establishing better lives. For as long as we keep thinking, why should we not instead consciously focus our minds on beneficial and positive subjects? Why not use meditation in order to further understand how our emotions and mind work and to develop positive habits of spirit, body, and mind? Why not learn how to use meditation to remove anxiety, eliminate stress, solve problems, and become happy. Through meditation, all of these are possible and achievable, and in this way, you are also helping enhance your potential as a human being physically, mentally, and spiritually.

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13 Chapter 2: Basic Techniques Meditation is not otherworldly, mystical, or inaccessible. Neither is it solely for an exclusive group or for those who extensively practice Eastern or alternative religions. Meditation is practical and mundane. Everyone can utilize or practice meditation techniques regardless of their religion or spiritual beliefs. And even though several meditations have been inspired by modern and ancient spiritual traditions, none requires belief or faith. If you do not believe in higher power or does not practice any religion, you may try meditation simply to create a happier life. You may meditate by allotting a special time to consciously focus your mind in helpful and positive ways, though it would help having some guidance and direction on how to do it better. After trying out some of the various meditation techniques, try to figure out which one feels right and works best for you. Then you may come up with your own personal meditation practice. But should you want to learn more, you can look for a meditation teacher who will help you further strengthen and deepen your practice. In addition, a meditation teacher usually has a group of students associated with him or her. So aside from your ongoing meditation instructions, you can also gain companionship and support from your fellow students. When meditating, try to be vigilant of which techniques you are using as well as on how they work for you. You may later realize that you feel comfortable with some and less with others. You may also opt to utilize a combination of various techniques. In this chapter, we will tackle the four basic techniques used in meditation.

14 Visualizing There are many meditation practices which will ask you to visualize something such as creating a picture in your mind. Visualizing can be helpful in manifesting your intentions and desires, in changing your behavior, in creating your reality, as well as altering your body processes. Visualizing is actually such a powerful tool and though it may be difficult at first to visualize a picture in your mind, through constant practice, you will eventually get to enhance your visualizing skills. Thinking When you find it hard to avoid thought in order to stay calm, try stabilizing and focusing your mind. Then try thinking about a certain subject, such as thinking about your problems dealing with anger. You can think of some virtue which you may want to develop like patience or kindheartedness, or possibly the thought that you are interconnected with everything else in this universe. You meditate on a subject with the intention of creating a positive change in yourself and by thinking about it in a focused manner. By doing this, you are also training your mind to be more positive. Focusing

15 One of the basic meditation techniques is by focusing your mind on a particular object, which can be something external such as an image of Jesus Christ or Buddha, a flower, a candle, or an internal object like your heartbeat or your breath. The aim of this technique is to pacify your mind from constant thinking and give you a sense of peace. Funneling your attention towards an object helps bring you calm and allows you to centre yourself and stabilize your mind. And because it would rather be difficult to totally stop thinking, you may eventually observe patterns in your emotions and in your thinking, which in turn can help you learn more about yourself. Focusing during a meditation allows you to focus on whatever you would like to achieve, do, or happen in your life. It can also help prepare your mind for other forms of meditation. Experiencing In some meditation practices, you might be guided through a process and be asked to try to experience whatever comes up for you. Say for example in one meditation, you might be asked to experience your senses by intensely channeling all your attention on a cup of water. In another, you may work alongside a partner and learn to eradicate hindrances to your intimacy and friendship. Every time you meditate, you have to make use of one or more of these techniques. It would be important to note that meditation techniques serve as a means to an end, and are

16 not the end themselves. They are also not meant to encourage or promote aggression nor competition. You may eventually become real good in focusing your mind and managing to sit still for hours with solid focus on your breathing rhythms. You may even develop into some kind of spiritual athlete. However, if you fail to utilize your ability to focus on becoming a positive, more compassionate, kinder person, then all that you do is pointless. That is why it would be best to first set your motivation before you meditate. You can whisper to yourself, Today, I aspire to meditate so as to help myself become a kinder and happier person and so I can be of service to others and to myself. Once you are done with your meditation, you can even add, I would like to dedicate my efforts for the highest benefit of all others and for my highest benefit as well. Reciting such lines at the end of your meditation can also prove helpful in enhancing your meditation sessions.

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19 Chapter 3: Preparing Yourself Though there may be as different ways to prepare for meditation just as there are different meditation techniques, here are some things which you can do in general to prepare yourself for meditation. First is to keep or develop an open mind. If you are an experienced meditation practitioner, you may learn that some new meditation techniques are different from those which you have gotten used to doing over the years. If you are relatively new to meditation, you may on some occasions find your views being challenged by some of the meditation exercises. The Three Pots is an old Buddhist story that sums up the mental states which may prevent you from having an open mind. It relates the pot to your mind and that, you must ensure that the pot (your mind) does not have holes anywhere around it, otherwise the information will just pass through without you ever analyzing or digesting it and owning it. In addition, you would not want your pot to be held upside down (as it was related to having a close mind about meditation) because nothing can get inside. Also, you would want to keep your pot clean and free from preconceived notions or bad ideas. Buddhists argue that whether you are fairly new or old to meditation, you should always prepare yourself by keeping an open mind (or developing one) to open yourself up to new learning and experiences. Will yourself to allow meditation to change you. Despite the positivity, change can still come in difficult to embrace for some. For example, if you meditate on compassion and

20 love, and your heart opens, you will realize that you feel more and become more sensitive to the suffering of others. You may initially feel uncomfortable but later on, you will find that possessing an open heart is actually less painful than keeping a closed heart. If you use meditation to control and subdue your anger, you will soon realize that you as a person have become more tolerant and patient of others and you may have to free yourself up of your old grumpy self that comprises a huge part of your identity and protection. In the long run, the benefits will outweigh that temporary uneasiness which normally comes with change. Also, prepare to make meditation physically easier to your body. Though many meditation exercises suggest that you sit in the conventional cross-legged posture, you can also sit on a chair should you cannot sit cross-legged. In case you would like to sit the traditional way, you can prepare your body with stretching exercises so as to help increase your flexibility. Body Stretching Exercises Try sitting on the floor while your legs are extended in front of you. Then try touching your toes as you bend from your waist. If you have trouble reaching for your toes, try to

21 stretch as far as you can endure. Make sure not to bounce your body. Try reaching forward slowly then release. Do this for five times. Then spread your legs apart into a V-shaped position, as wide and comfortable as you can. Reach for your toes on the right foot by using both hands then towards your left. Try to stretch as gently as possible and repeat doing this for five times. With both your soles touching, bring your feet towards you as close as you possibly can and endure. This will bring your knees off the floor. While holding both your feet together, push down on your knees slowly and gently by using your elbows. Repeat this process for five times. Once you are done stretching, thoroughly massage your legs to help improve your circulation. Massage both your feet and knees as well. By religiously doing this simple routine every time you are about to meditate can help enhance your body s flexibility and better help you meditate in time. Yoga Many people associate meditation with yoga and even consider the two as the same. Though yoga is a form of exercise which fosters meditation, not all meditation exercises are considered yoga.

22 Yoga can actually be considered as one of the best companion practices for meditation as yoga can help allow your entire body to stretch and flex, thereby making sitting much easier while doing meditation exercises. If you have time, you can sign up for a yoga class so as to learn the basic poses which you can do even while at home. One of the easiest and best yoga postures that fosters relaxation is the savasana, which is otherwise known as the corpse pose. Lay out a mat on the floor then stretch out. Rest your hands by placing your palms upwards while it is slightly extended from your sides. You may also cover your body with a light blanket should your room feel a bit cold. Then consciously relax each muscle of your body beginning with your toes and all the way up to the crown of your head, and hold this position for about three to five minutes (or more) longer. Once you feel ready, get up slowly and move towards your meditation spot to start with your meditation. You may actually use different exercises that bring you relaxation so as to help you transition from your daily life routines to your meditation session. If you prefer meditating in the morning, you will have to make a conscious effort to separate yourself from the alarm clock, cooking breakfast, taking a shower, dressing, and getting ready for work routines. If you would like to work your way towards meditation in the evening, it would be easier to make the transition from work to meditation.

23 A nice, effective way to relax after coming home from work is by listening to soothing music. Often, a new age of classical music can be calming and comforting. Listen to about one or two tracks while your eyes are closed. As you listen to the beat, allow the day s stresses to fade. Once you feel ready, move towards your meditation spot to begin your meditation.

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26 Chapter 4: Having Consistency So as to enjoy the full benefits of meditation, it is especially important to develop a consistent practice, a daily routine of some sort. The simple ritual of sitting down in the same place at the same time every day can help make meditation a normal part of your life. This can also include normal routines such as taking a shower in the morning and as simple as brushing your teeth every after meal. While you are at the exploration phase, you may try meditating at different times of the day. Do meditate only once a day though, regardless of the place or time. After you have tried and explored the different forms of meditation, you may easily find one or probably two you would want to stay with on a long-term basis. If you are torn between two or more, try settling on a place and time while will be consistent day to day. Over time, the realizations, benefits, and changes that are brought about by meditation accumulate. It does not provide an instant fix or a quick enlightenment. This, however, does not mean to say that meditation will not make you feel good right away. More importantly, long term benefits take place over time. They may come in profound or subtle that you yourself will find it hard to describe as reap the benefits one by one. You may also experience difficulties in discipline for a start. At first, you may try doing a few meditations, only to find yourself getting distracted thinking or doing other things in the end. As much as you would like to focus with your meditation, life tends to get in your way.

27 With the usual, daily demands of home, work, and family, you will not have enough reasons not to meditate. Though it might seem difficult in the beginning, finding yourself committing to a daily practice will be the best way to approach meditation seriously. Having consistency will help sustain you through difficult periods and challenging times of unhappiness, laziness, or busyness with the rate and speed of your personal progress. Once you have made it become part of your normal routines you will find your daily practice enjoyable, comforting, and more importantly, fulfilling.

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30 Chapter 5: Allotting A Sacred Space A sacred space refers to a site where you are able to connect with a world which is beyond your everyday, ordinary life. It can be a place for ritual, meditation, and prayer. It may be a corner of your bedroom where you allot your time doing meditation or probably a special place which you temporarily create. If you have another room to spare, you can also transform that and make it into your meditation space. But even if you live out of your suitcase or live in a one-room apartment, you can still create a meditation space. First, decide where you would want to put up a meditation space. This may require rearranging your room so as to accommodate your meditation spot. It would also be vital to decide whether that space would be temporary (where you will only put it up as you meditate) or permanent. The space needed would require enough room to put your chair or cushion and an altar, should you decide putting up one. Make sure that your assigned meditation spot or place will be thoroughly cleaned. Dust and vacuum as well as scrub the floors if need be. Cleaning and making sure that your sacred space will remain tidy not only creates a clean space but it also helps stave off negative energies in your environment and in yourself. Arrange the chair or cushion however you would like it to be. Try sitting down and make sure that you would feel comfortable as you do so in that spot. Otherwise, make the

31 necessary rearrangements to make the spot comfortable enough. Also, create some privacy by closing the doors and windows in the room. Although if that would be impossible, try sitting instead behind a folding screen. Check to make sure that the lighting will be pleasing, regardless whether it is natural or artificial. If you have additional cushions, a yoga mat, tingshas, prayer beads, a timer, or a bell, store and place them nearby on a low shelf where you can easily reach them. If you would like to incorporate music into your meditation, you can also place a CD player nearby. Creating an altar If you would like to add more spirituality into your meditations, you can also put up an altar. Make sure though that there is enough space on your meditation spot or room. Place it in front of your cushion or chair. Though there is no de facto standard in erecting an altar, you may regard the following as a suggestion to set up an altar. Start by using a low, small table. Cover the table with a neat scarf or cloth. Then put and arrange items which bear meaning or significance to you. Most people would normally put images of deity or religious icons such as the Virgin Mary, Jesus Christ, Buddha, Tara, a spiritual text which you find inspirational, photos of your spiritual teachers, or offerings like flowers, candles, incense, fruit or water.

32 Others also prefer including elements or symbols or the natural world such as shells, crystals, or beautiful stones. You may also consider putting up a stand where you can put a proverb or a spiritual saying which you find rather inspirational for that day. It would be important to take note though that the objects which you will choose and put up in your altar must inspire you, centre you and help create and release energy, and help stimulate your imagination. Consider them as aids to help you better understand yourself, your spiritual life, as well as your universe. Also, your sacred space is personal space, and as you meditate progressively and continuously, your sacred space may also evolve through time. By creating a sacred space, you also get to honor your intention to live mindfully and allot a room or a space for your spiritual and personal growth. More importantly, you also get to invite the Sacred into your life upon doing so.

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35 Chapter 6: Meditation Postures Even though you can meditate in any position, your posture is as equally vital when you meditate. Since meditation is all about healing, awakening, and taming your mind and since both your body and mind are inevitably connected your posture is of equal value and importance. As you meditate, you will realize that your breath and your body can provide a great help and assistance to your mind. Meditation can be done either while walking, sitting, reclining, and while doing other activities where you can focus. Usually though, most meditation exercises require or recommend sitting. The conventional meditation of the Buddha is the seven-point meditation posture. For starters, it may be difficult to get the hang of this classical seven point posture, but once you get used to it, you will feel the rewards and the accompanying benefits that it brings such as to aching knees and joints, and so on. Once you manage to master this position, you can meditate in that posture for the rest of your life. In addition, having a proper or correct posture helps bring peace, more sense of control, and strength into your mind. It also provides benefits into your physical body by putting your systems and energies into a state of balance. Though conventional Buddhist teachings say that it would be feasible meditating all day long in a classical position, it would seem impossible doing it in other ordinary meditation

36 positions or postures. The classical seven-point posture 1. Sit on the cushion with your spine (up from the nape of the neck area and all the way down to the spine on your lower back area) being as straight as possible. The cushion will serve to lift your bottom slightly higher so as to help force your knees get closer onto the floor, and help your back remain straight. Then try sitting a little forward on your cushion. 2. While on that sitting position, cross your legs by putting your right leg above your left leg. Make sure that the backs of your feet lay flat on the top of your thighs in such a way that both your feet will ideally make a straight line. 3. Ensure that your shoulders will also be relaxed and even. Do not sit in a position where you will feel like one of your shoulder is higher than the other. 4. Tuck your chin in and it should be parallel to the floor. 5. Relax your eyes, slightly lowered but open, then look or stare at nothing in particular probably around a meter, or three feet, in front of you. 6. Put your tongue against your palate. With your lips partially parted and your teeth should be touching though not clenched, try breathing through your nose. 7. Though the hand position is not actually a part of the seven point posture, but conventionally your hands must be cradled with your palms up, with one being on top of the other, four fingers -width below your navel, and not resting anywhere on your feet or legs. The elbows should be positioned a bit out from the body. However, if you find this distracting, you could just instead opt to rest and lay your hands onto your knees.

37 Even though beginners seem to find it easier to focus and meditate while their eyes are closed, it would be better to teach yourself to meditate while your eyes are open. That is because having closed eyes can encourage day dreaming, thoughts, and all sorts of distraction. Your meditation then becomes connected with an inner or other world, instead of a clearer, more realistic way of seeing this world. Relaxation is also just as important. If you are just like most people, then your body harbors an enormous residual load of stress and tension. Sad to say, the effort to sit in meditation posture may produce even more pressure, tension, or stress into your body. So from the beginning, make sure to be kind to yourself. Notice where you feel tension or pain, and try to release it slowly by eventually relaxing over time. Make the necessary adjustments with small micro movements. Remember that the most vital part of the posture is making sure that your spine is kept straight. If you are having a hard time crossing your legs through the conventional seven point posture, either do the best you can or sit in a chair instead. If you are one who is embracing meditation later in your life, do not torture yourself by forcing yourself to sit in the traditional position. Remember that one of the goals of meditation is to help you become a kinder person, so make sure to extend that kindness even to yourself.

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40 Chapter 7: A Better, Happier Life through Meditation The main reason meditation is known to have been practiced in several cultures for over a millennia until now is because of its diverse benefits, ranging from the mental, emotional, physical, psychological, and spiritual well-being which can all be derived after practicing meditation. Though some may be hesitant or pessimistic because time is at a premium, sparing yourself a little, exclusive time for meditation will definitely be worth it, as it is also known to help ease any sort of suffering and it can help us create a better, happier life. Meditate to improve your health By simply focusing and meditating on your breath, you can help lower your blood pressure, ease your anxiety, slow your heart rate, and relieve yourself of stress. Through positive thinking, meditation can help you heal from different illnesses like heart disease and even cancer. It is also proven to help you deal with pain and prevent diseases by making you stay physically healthy and balanced. It provides inner peace, satisfaction, and bliss, which are necessary elements to help ease your state of mind, which in turn can also help promote longevity. Meditate to sharpen your mind

41 When meditating, you can use your stabilized mind to help enhance your meditations for self-development, spiritual awakening, and healing. You can bring and utilize this newlydeveloped mental skill to both your family and work life, in helping you become a better parent, spouse, friend, or a more efficient employee or boss. By being able to focus your full attention towards a loved one can help strengthen and deepen your love and relationship. Being able to concentrate and focus despite the overwhelming pressure and work load in the office will make tasks easier for you and your colleagues. Meditate to increase your awareness Since you get so much stimulation from electronic media, shopping, over work, or other forms of activities, you may sometimes struggle getting focus and paying attention. In fact, Attention Deficit Disorder is fast increasing among adults particularly those who reside in fast-paced urban communities. Whenever you feel like you are teeming with tasks, you may fret then eventually shut down as a means of coping with more than you can handle. Due to constant rushing and multi-tasking, you may find out that you are losing your capacity to be fully aware or at least be mindful of what is going on around you. Should you fancy enlivening your senses and enriching your life, try mindfulness meditation. Learn to appreciate the life that you currently have and live life in the present.

42 Meditate to stabilize your emotions It would be easy to develop a problem or illness with anger due to a stressful life. With costs rising and the need for work hours increasing, it would be no wonder why simple things could easily make us angry or get irritated. Upheavals in your life and work as well as unrest can bombard your life with anxiety and fear. You may even develop a tendency to become resentful and jealous of other s achievements or success. Meditating can greatly help you stay conscious of your emotions and allow you to keep watch of your emotional patterns. You can even discover that some of the meditations are effective in helping you change negative feelings or emotions into positive ones. Having less emotional reactivity and developing mental peace are just two of the many benefits that can be derived from a long-term meditation practice. Meditate to heal the psychological Whenever you find yourself having personal issues which you cannot tend to find resolution or overcome on your own, seek professional help. But if you want to expedite your recovery, meditating is guaranteed to help enhance your therapy. If you have

43 problems with addictions, childhood neglect, unresolved grief, trauma, or other psychological problems, practicing meditation can be a great and effective means to support yourself as you go through the healing process. It also allows you to get rid of any self-hate and helps you make friends with yourself. If you are undergoing difficulties in your relationship or if you are battling your problems with procrastination, meditation will offer you the answers and the solutions. It can serve as a great companion on your healing and it also allows you to take responsibility for your own recovery. Meditate to gain understanding of the mysteries of life If you feel sick and tired of the materialistic and the carnal view of the world, you can opt to meditate so as to transform and transcend it. If you want to contemplate the purpose of your life or your destiny, your connection to the universe and to all living things or the sacredness of reality, meditation is the key. Spirituality may sound overused, but it traces its root from the word, spirit which refers to the intelligent energy and life-force that pervades our universe. You may refer to that force as God, Christ, Buddha, or your higher power. Others may just simply consider that there is more to this life than meets the eye. Meditating can help you access that enlightened mind and through sheer practice, you can eventually become enlightened yourself, help ease both your mind and body of all anxieties and stress, and get to live a happier life.

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45 Conclusion Thank you again for downloading this book! I hope this book was able to help you to grasp the basic concepts related to meditation like what it is, what its benefits are, and how to approach it. The next step for you is to start by allotting time in order to start integrating meditation in your daily schedule, and to feel how it greatly affects your life in general. Finally, if you enjoyed this book, please take the time to share your thoughts and post a review on Amazon. It d be greatly appreciated! Thank you and good luck! Check Out My Other Books Below you ll find some of my other popular books that are popular on Amazon and Kindle as well. Simply click on the links below to check them out. Alternatively, you can visit my author page on Amazon to see other work done by me. Self-Esteem Secrets Revealed - The Solution To Low Self-Esteem, Learn How To Build A Powerful & Positive Self-Esteem For Life

46 This book contains proven steps and strategies on how to solve self esteem issues, like feelings of being not good enough, of being inferior, and of being unworthy. It will help you build a strong, optimistic view of yourself for life. This is for all of you who have problems getting along in life. You may be a victim of bullying, abuse, lack of confidence, or something even more serious. This is your book. The Hangover Cure - How To Prevent A Hangover Before Drinking And Get Rid Of A Hangover In The Morning This book contains proven steps and strategies on how to enjoy your alcoholic beverages and even get intoxicated while avoiding hangover by giving you steps on what to do before, during and after drinking alcoholic beverages. Contained in here are astonishingly simple preventive steps that most people do not know, which when performed could decrease the likelihood of unpleasant hangover symptoms afterwards. Also in here are proven remedies to cure hangover should you be assailed by the multiple discomforts associated with hangover. If the links do not work, for whatever reason, you can simply search for these titles on the Amazon website to find them. Bonus: Subscribe To My Newsletter

47 When you subscribe to my newsletter via , you will get free access to a toolbox of exclusive subscriber-only books. You will get exclusively a FREE copy of all my books published on Amazon! All you have to do is enter your address to get instant access. These books will help you get more out of your life to be able to reach your goals, have more motivation, be at your best, and live the life you ve always dreamed of. I m always adding new books as well, which you will be notified of as a subscriber. These will help you live life to the fullest! To get instant access to these free books, visit my personal blog: Westarka.com