The 5-Minute Meditation Plan

Alter how you handle stress in a meaningful way by adding this plan by Cory Muscara into your daily life.

The 5-Minute Meditation Plan

Studies have shown that practicing just five minutes of quiet time a day gives way to mindfulness, peace and a significant decrease in stress. Stress occurs when perceived demands are greater than the actual demands. Increase the peace in your life and learn how to be more present in each moment by incorporating this practice into your day.

Step 1: Sit Upright Not Uptight

Sit in whatever position makes you feel most comfortable, it doesn't have to be cross-legged. Once you are situated, make sure you are open and relaxed. 

Step 2: Care to Be Aware

Close your eyes and try not to visualize anything. Pay attention to the present situations around you.

Step 3: Breathe Mindfully

Use your breath as an anchor. Feel your in-breath and feel your out-breath. Repeat. 

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.


Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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