Table of Contents Introduction ....... 5 Beginning The Road To Improving Your Stability ..... 10 - Dislocation/Fractures ........... 11 - Death . 11 5 Steps To Beginning The Road To Recovery. 12 1. Committing to exercise daily ........... 12 2. Get your vision checked .. 13 3. Get good footwear .......... 13 4. Get Your Blood Pressure Checked ..... 13 5. Know the Side Effects of Your Medication .......... 14 What Sort of Exercise Should I Do To Improve Stability? .......... 15 Work on Your Stamina ............... 15 Core training ............ 17 What if I Can’t Join a Pilates or Yoga Class? ............... 19 Core training at home 20 Planks ... 20 Strength Training ...... 22 Using weights ........... 23 Stability Training Methods ... 24 Stability Supports .............. 26 Walking canes ........ 28 Walkers . 28 Mobility scooters .... 29 Conclusion – How to Begin the road to Recovery or Prevention Today .............. 30 Sample Content Preview Only with regular exercise and a healthy diet can you have a body that is fit and has the ability to almost reverse aging. Dan Inosanto, is 79 years old and he is still fit and active. He used to train Bruce Lee and many other martial artists. The martial arts are one of the best forms of exercise. Why? Because you need balance, flexibility, strength and stamina to excel at it. All the punching, kicking and movements will help the body to retain its natural vigor and vitality. If you have neglected your health for years and life seems to be a chore now because you can’t get around without assistance, do not feel dejected. You can remedy the situation. You can restore the strength, balance and stamina that you have lost. It is never too late to become what you might have been. Your body will help you, if you help it. This guide will show you exactly what you need to do to restore your balance, strengthen your core and give you the ability to live life to its fullest. Read on… Beginning The Road To Improving Your Stability First and foremost, you must understand that no matter how weak you think you are or how inactive you have been, you can ALWAYS improve your situation. Never underestimate the power of small positive daily action that snowball over time. There are people in their sixties who started going to the gym and ended up with bodies that are better than the majority of people half their age. Consistent and conscientious action is a force to be reckoned with. Before looking at the road to recovery or instability prevention, let’s look at the consequences that can occur should you fall. This may seem scary to some but it’s important to know the possible scenarios that can result when a senior falls down for whatever reason. - Dislocation/Fractures This is one of the most common scenarios that occur when a senior falls. Unlike younger people who are more resilient and can handle the impact, older people usually have more brittle bones. Some may even suffer from osteoporosis. The fragility of the bones poses a huge risk during a fall. Fractures can easily occur since the bones are less dense. It’s easy to dislocate a shoulder or a hip during a fall. It all depends on the force and the direction of the fall. Either way, it’s not a pretty scenario. - Death This is a very real possibility. There are thousands of documented cases of seniors who have died from a fall at home, either in the bathroom or by tripping on the stairs. It is not a pleasant thought but we must stare the hard facts and once we know what we’re looking at, we can take steps to prevent the worst from happening. Now let’s look at how we can begin on the road to recovery. 5 Steps To Beginning The Road To Recovery 1. Committing to exercise daily This is the first and most crucial step. Just like with weight loss, a commitment is required. You must have a plan and stick to it. Unlike with weight loss, your training sessions will be much shorter and less strenuous. The goal here will be to increase the strength of your core muscles, stabilising muscles, flexors and extensors. You will also need to increase your flexibility in order for your joints to be more supple and limber.

Sample Content Preview The only problem with expired domain listings are that if you don’t move quickly, a lot of the better domain names will be snatched up as these lists tend to get distributed all over the Internet rather quickly. Another obstacle when browsing through expired domain lists is the fact that often times domain registrars such as GoDaddy.com, will snag any domains that have existing traffic. This means that some of the domain names on the lists will not become available after they have expired, but instead, held by the domain registrars for a period of 5-7 days before potentially being dropped and made available again. The best way to address this is to go over each lists (and as many different lists as you can), taking notes of any domain names that are appealing. Write them down in a text file and every day, take a few minutes to check whether the domains have become available to the public. Before you do this however, you should know that there are many domain registrars online that will literally steal your domain research. What this means is that when you type the domain name into your browser to see if it’s available, or if you visit a domain regis-trar’s website and enter in a domain to see its status, these compa-nies analyze this data and may snap up a domain you are considering. This has been happening for many years and has recently caused quite a stir amongst the domain community when some well-known registrars were caught doing this. To avoid domain snatching, I recommend using a trusted provider, such as www.DomainTools.com managed by Jay Westerdal. Jay has a strict policy against domain research stealing, so you can rest assured that if you use his service to check for domains, you will not be exposing your considerations to someone waiting to snatch it up. www.Verisign.com is also another trusted provider, and despite allegations regarding NameCheap from time to time, I have used them for many years without any problems in having my potential domains gobbled up or squatted on by their team. They are also my chosen registrar due to their lower prices and included WHO privacy protection guard that comes free with every domain registratration. Domains that have been registered and never dropped are called “Aged Domains”. These domains typically sell for more than a new one does because it has been around for awhile, it’s usually out of the Google Sandbox and for those who are looking for aged domains, it can help them develop an existence online, a history, or credibility in their niche markets simply because if the domain has been around for years, it appears that they have as well. Aged domains can also be found on forums like DNForum.com and simply by typing in the keywords “Aged Domains” into the search bar you can easily locate domain auctions that include these older domain names. I have purchased dozens of domain names for $40 or less that were anywhere from 5 – 10 years old. Just based on the age alone I was able to flip these domain names for over 5x what I paid. For instance, one domain name I purchased was never used, meaning it had never featured a website on it, it just sat parked in the users account for over six years. I purchased the domain for only $30.00 and because of its age, I was able to flip it for $379.00. That’s quite a boost in profit from a domain I paid so little for. WHILE THERE IS no exact science as to what type of domain names will ultimately be worth the most, apart from the obvious short and memorable domain names, there are a few things to keep in mind: 1)DEVELOPMENT POTENTIAL When you analyze the available domains in your list, consider what each domain name could represent and be used for when creating a website presence. An example of which is whether the domain name is one that could represent a product title, or better served as a personal portfo-lio, a social community, a directory or perhaps a forum.

Sample Content Preview This way, split testing allows you to be certain that something is the right move before you do it. And the same thing works just like that in SEO. Here, you might test changing keyword densities, or you might test using more headers. Maybe you test using more images, or perhaps you try using an image at the top of the page. All these things might end up impacting on the performance of your pages in the Search Engine Results Pages (SERPs), and thus help inform your practices in future. You might also go back through all older pages on the website and make the changes across the board. How do you run a split test for SEO? One option is to take lots of similar web pages that are all performing equally well, and then to make changes to half of them. Head into your Google Analytics account and make a projection for how would normally expect them to perform, and then compare that projection to how the pages actually perform. If all the pages with the changes start performing better than projected while the other pages remain the same, then you can take the changes and adopt them permanently on all versions of your site. If they start to fall in the rankings, then you can drop the change and move onto your next strategy. Another option is to use a redirect – creating two versions of the same web page and sending half of your visitors to each. This will allow you to conduct a more scientific study, but it will also mean that you can’t measure your position in the SERPs (seeing as it’s just one page and Google will only rank it once). This can nevertheless be used to see how changes affect things like bounce rates, CTR, conversions etc., which all are likely to have a knock-on effect on SEO AND on your profits. Not sure how to do this? Then you should check out the eBook: Split Testing in SEO for Data Driven Success, which will explain everything in more detail. This will also show you how to avoid letting split testing hurt your ranking, and how to be as scientific as possible about your results. I know what you might be thinking at this point: do you really need to go to all the trouble of creating two different versions of the same pages? Or split your pages into groups that way? Couldn’t you just introduce the changes to your site and then see how they perform? Or perhaps just test the changes on one page? Maybe just read a book?? Well the problem with the first option – introducing the changes to the site – are several. Firstly, this would take a long time. If you go to all the trouble of introducing changes to all of your pages, only for this to have no beneficial effect, then you’re going to have wasted a huge amount of time that could have been spent much better. Not only that, but if you make all these changes to every page on your site and the changes turn out to be a mistake, then this can seriously hurt your business. Not only can this hurt your short-term profits as every page on your site begins to underperform, but it can also seriously hurt your reputation if those changes end up driving away your visitors. Okay, so making changes across the board isn’t an option. But what about introducing changes to just one page and seeing how that works? Well, the problem in that case is that you’ll be introducing what are known as ‘confounding variables’. A confounding variable is anything that could skew your results but that you haven’t accounted for. So in this case, if you include your new SEO strategy in just the very next blog post, you might see it thrive and assume that means it was a good move. You’d then make the changes to every post on your page. But what if the only reason that page did so well, is that you happened to write a really good post that your audience loved? Or what if you accidentally stumbled upon some other SEO-secret sauce. Maybe your headers were all the perfect length and it had nothing to do with the resource box at the bottom of the page? In this case, you could once again go to the effort of changing every single post on your site, only to find that the strategy doesn’t work and you just seriously damaged your website ranking and your reputation. Bad news! Finally, why conduct these experiments at all? Why not just use the knowledge provided by the SEO community – or even other people who conducted those experiments? A great article on MOZ, shared by the creators of Optimization Delivery Network (Distilled), explains this very clearly. Distilled provides SEO services for clients, and the company recently decided to try using split testing to make better choices (it developed Optimization Delivery Network for this very purpose). The company then began to conduct hundreds of experiments on a huge number of blogs, to collect as much data as possible. So, what did they find and what can we learn? The first thing they found, was that using a more popular search term doesn’t always yield better performance in the SERPs. Let’s say that you have a web page that ranks really well for a term like ‘how to earn a living online’. You then use your keyword research tool, and you see that ‘make money online’ is actually a more popular search term that has a higher volume of searches. Your obvious next step therefore, might be to start trying to rank for that term instead – and so to swap the search term.

Sample Content Preview The search volume confirms there is a demand for information around the specific keywords. A lot of people want to know about “eye makeup” for example. The related keywords show you the scope of the niche. There are so many different topics that you can create videos about. This is a very good niche for a vlog. What about your audience? If you want to have a successful vlog then you need to focus on your target audience. This starts by knowing who your target audience is. What are their interests? What are the gender and age demographics? What kind of videos do they like? Where do they come from? When you know the answers to all of these questions you can fine tune your videos so that they meet all of the requirements of your target audience. It is no use just guessing and creating any kind of video. There is a high probability that you will get it wrong. Find out what questions your target market are asking. Do they want tutorials on how to use eye makeup to the best effect? Do they want to know what the best makeup products are? Are they looking for the best budget makeup? Your vlog needs to answer the questions that your target market has. When you are able to do this your vlog will be successful. It’s simple really –– give people what they want and they will come back for more and tell the world about it. Nobody is going to expect you to create Hollywood style videos but they will expect quality. OK you could get away with recording your vlog videos on your smartphone. The cameras and microphones in today’s smartphones are pretty good, but if you are serious about your vlog, and you must be, then there are better tools available. Your viewers will expect your video to be clear and sharp. HD video quality is easy to create these days with inexpensive cameras. You don’t need the latest Sony professional camera costing thousands of dollars. To start with you can get a camera that shoots 720p HD for under $100. If you are going to shoot a lot of outdoor footage then a good solution is the GoPro Hero. This is real quality at a good price. By making an investment in a good camera you will be more committed to your vlog which is a good thing. Next is audio. A video that has poor audio quality is never well received. Some people will create tutorial videos on their laptops and then use the internal laptop microphone. These are usually really poor quality -- so don’t do this. Invest in a good quality microphone to ensure audio is clear. What about software? Well you will need a video editing suite whatever kind of videos you create. If you are going to provide tutorials (always good) then you will probably want to record your computer desktop. Let’s start with video editing. It is very unlikely that you will shoot a perfect video the first time around so you will need to cut stuff out and add some refinements to make your videos really look professional. You can do this for free by using Windows Movie Maker for Windows computers or iMovie for Mac computers. Both of these video editing programs have all that you need to make really professional videos. There are other video editing suites that cost a lot of money but you don’t need these to get started. For recording your computer desktop then Camtasia is the best choice. It works on Windows and Mac computers and costs around $200. There is a free trial so you can test it out first. If you are on a budget then CamStudio is a free alternative that will do most of the basic things for Windows users. There are free applications for Mac users available too. Video quality is everything so don’t be afraid to invest a few dollars into your vlog. It will definitely pay you back in the long run. Poor quality videos just don’t cut it and you will not get many channel subscribers which is the opposite of what you want. OK the first thing to say here is that there is no better platform to use for your vlog than YouTube. At the time of writing this report it is the second most visited website on the planet just behind Google and just ahead of Facebook. Every day YouTube gets around 4 billion views! The first step to creating your YouTube channel is to decide on a name for your vlog. This will be your brand. Some people use their own name which is fine. But if you don’t want to do that then you need to get creative and think of a memorable name. Then you need to check that nobody else has a channel with this name.

Sample Content Preview Also ensure you still deal with issues personally and make it your duty to ensure that all dissatisfied customers are duly compensated for any wasted time or money on their part. This might mean sending them something for free or discounting their money - and an apology never goes a miss. This way, once your customer has been dealt with, they won't start spreading the bad word about your company and may even think more highly of you than they did before the incident. Mistakes are only natural in any business - how you deal with them is what will define you in your customers' and clients' eyes. That's not all you should do though once you've identified an unhappy customer, and if they're unhappy then chances are it's for a reason. Find out what they’re unhappy about - they may well be unhappy that it didn't arrive on time, or arrived damaged. Perhaps it got lost in the post? Either way it's your responsibility, and if you don't deal with the source of the problem it will only lead to more incidences in the future - attack every problem at its route. So, file this issue and look for more occurrences, look through any previous complaints - they are the best kind of market research and completely free (make sure you never delete them). Don’t see this complaint as a nuisance, but rather as free feedback and market research that you can use to improve your business and avoid issues in future! 4. Getting Packaging Wrong You might be wondering what packaging has to do with an Amazon FBA business. After all, isn’t the whole appeal of FBA that you don’t need to handle packaging? Isn’t this what Amazon is doing for you? Well yes, but only to an extent. You see, there are actually two types of packaging for your items: the envelope or parcel that they will go in – which Amazon handles – and the box or bag that they will be inside within that outer packaging. And actually, that latter option ca be just as important if not moreso. This is your ONE chance to really make an impression as a brand, to make your product stand out from countless similar ones. Moreover, it is going to further help your product to stay in one piece during the various legs of its journey. When you work with a manufacturer, they will usually offer to provide very basic packing in the form of a plain box or a transparent bag. If you wish to provide better packaging, then you can do so by using a third-party packaging contractor. We recommend that you do this! Moreover, consider some of these mistakes that can occur with this other aspect of packaging. Mistake 1: Packing too Loosely Packing too loosely is what happens when you have a large box or package with a relatively small item hiding inside. The issue here is that it's all too easy for that item to roll or slide around inside which can cause it to bash against the walls of the packaging and generally to take a beating. If you want to keep your item safer then you need to pad it or find another way to hold it in place. If Amazon adds great packaging around a box that is too lose, it won’t prevent your item being damaged! Mistake 2: Packing too Tightly You might not think that packing too tightly could be a problem, but in fact it's just as able to cause issues as packing too loosely. This is because packing tightly can place pressure on the item inside and thus make spindly parts more likely to snap. At the same time, packing tightly will mean that the item is effectively nearer to the surface so that it can be easily bashed. If your item isn't simply square or round then leave some space around the extremities and add padding around them. Mistake 3: Using Tough Packaging This isn't going to be a problem in ninety percent of cases, but for some people who have particularly delicate items it's worth remembering that the packaging should be less durable than the item itself. This is a mistake people will make when using zip ties to hold things in place, or when using stickers on cotton etc. Make sure your item will actually come out when it gets to where it needs to be! Mistake 4: Making the Packaging too Soft Just as bad is having packaging that's too soft. This is a particularly big problem with boxes that are easily degradable in water – they can all too easily get essentially dissolved by rain leaving your items vulnerable. If your item isn't waterproof then make sure your packaging is!

Sample Content Preview You can’t get started if you don’t have anything to record with. There are so many options to choose from: DSLR, camcorder, webcam, or even your smartphone. Camcorder – An affordable and lightweight option, camcorders are designed to record long-length videos. DSLR – Best option if you want to create high-quality videos. They are higher in price but come with more capabilities that professional video makers enjoy. Webcam – Best option for live streaming because it is the most affordable option, and all you do is plug the USB in and go. It can also be used to record videos. It is the perfect option if all you need is one camera angle. However, if you are making cooking videos, it's probably better to use a camcorder or DSLR. Smartphone – While having a camera and computer is the best way to develop videos, believe it or not, you can do without them. A lot of people use their smartphones for everything, and video production and editing are no exception. There are many people today who run their business, YouTube pages, and other social media platforms only from their smartphones – iPhone or Samsung Galaxy being the most popular as they are said to have the best cameras. Quik App by GoPro, Adobe Premiere Clip, and InShot App are a few popular editing applications. Computer or Laptop The computer or laptop needs to be capable of downloading videos and running editing software. The editing software you pick will have guidelines, so if you already know the type of software you want to use, use the information to help guide your computer or laptop purchase. Otherwise, buy the best machine that you can find. Consider buying more than one monitor or a big monitor to make editing easier. The other equipment you’ll need in addition to a proper editing computer or laptop include: Encoding Software Encoding software or broadcasting software is what captures visual and audio data. It then converts it into a digital format that can then be streamed or recorded live over the internet on platforms such as YouTube or Twitch.tv. It is one of the most essential tools to live streaming content. One of the most popular encoding software is called Streamlabs OBS. It is free and offers templates and integrations for creators to grow and interact with their audience. It can be used with Windows, iOS, and Android platforms. External Microphone Crystal clear audio is crucial for both pre-recorded and live content. It is best to purchase an external microphone because they provide better quality sound. External microphones can be adjusted and will eliminate ambient sounds. Yeti USB professional microphone is by far one of the most popular choices for streaming and pre-recording videos. Green Screen A green screen may not be as essential depending on the type of videos you make; however, it is an excellent idea for those thinking of live streaming their content. It allows you to easily create a clean space in your home, while also being creative with visuals. Green screens allow you to overlay any background image you want. Professional Lighting Along with good audio, you also want to have bright lighting – especially if you are creating videos around food. Natural light from the outdoors is best, but if you can’t film in perfect weather every day, then opt for a professional set-up. Softboxes are ideal for creating natural lighting without harsh shadows. High-Speed Internet You can’t expect a live streaming video to be successful without high-speed internet. It is also a great idea to make sure you are hard wired or use an ethernet cable to ensure there are no breaks in your connection. You also need to be able to connect to platforms such as YouTube or Twitch to download and upload your video content. Having the fastest and most reliable internet ensures that your content is uploaded with no problems. Video Editing Software After the video is recorded, it needs to be edited with video editing software. This is how content creators develop professional videos by cutting and rearranging scenes, adding music, animations, and much more. You may want to try iMovie.com, Adobe Premiere Pro CC, or Final Cut Pro X or any of the other options available. You may even have something that works on your computer already.

Sample Content Preview The old way of doing things was to say: I want to get into shape, and so I’m going to start going to the gym four times a week. Seems reasonable enough, right? Until you realise that those four hour workouts are also surrounded by half hour car journeys to and from the gym. 15 minutes of getting dressed and undressed and a 10 minute shower. You also need to prep your clothes for the next day and wash the smelly ones. That’s now 8 hours of new activities, at a time when you previously (apparently) didn’t have time or energy. This rarely works. And yet we continue to make this approach when it comes to our training for a few obvious reasons. One is that it is much “sexier” to start a program that promises to help you look amazing in a month. Another is because that’s precisely what the media and most companies want us to do. Gyms would not sell many memberships by telling people to start from home and take it slow! The new way of doing things is to take a long hard look at your current situation. To assume that your schedule is full, or that your energy (which is a finite resource) is at least partly used. Kaizen then means looking at this routine, and looking for the small changes you can make to it to make you more productive and more efficient. In other words, before you add 8 hours of training to your routine, you first need to get 8 hours back into your life. And you do that by making small incremental changes. Stop washing the dishes (get a washing machine). Create a more efficient system for keeping your home tidy. Ditch your daily commute by discussing with your boss working from home. In short, make your life more efficient to create the time you need and the energy you need to do the things you want to do (in this case that mean working out). How to Build a Better Training Program What’s more, is that you can start with a much smaller training program. And you can start by making smaller fixes to the rest of your routine to become healthier. You can even try incorporating “micro workouts” which are ten-minute workouts designed to get your blood pumping. Maybe you are going to cycle to and from work to improve your physique. Then maybe in terms of strength exercise you’ll start with just 20 press ups a day, done at a time that you can afford to fit them in. Do all this, and you’ll start to see improvements in your physique over time, even if they don’t come quite as quickly. But you’ll be FAR more likely to stick with them, because those changes will be small things that fit around your routine. More Small Changes Once you realize the power of making small changes in your life, you’ll realize that there are countless other tiny changes you can make that will make you more productive, wealthier, more confident, fitter, etc. Here are some examples of very small changes you can make right now, that will help you to become a better version of yourself. These are small things, but they add up to a lot over time. Talk to One Stranger a Day Take one minute out of your routine to strike up a conversation with a stranger. This is a small thing, but it not only means you meet new and interesting people, but also helps you to develop your social skills and become more confident and charismatic. This is game changing in the long term. Make Your Bed Another very small and simple act. Just making your bed every day will mean starting your day in the right productive mindset. Moreover, it will mean creating a tidier and cleaner environment that is more conducive to productivity. Write Down Three Things You’re Grateful For This will help you to appreciate what you already have, which will make you that much happier. You will find that as you practice this one, you eventually learn to focus on the positive naturally and become a happier person! Stretch for 5 Minutes Five minutes of stretching can improve your sleep, your posture, your mobility, and more. You’ll be pain free and far more energetic than many of your contemporaries! Drink a Veggie Smoothie A veggie smoothie doesn’t take long to make if you have a blender, but the health benefits can be huge. That’s especially true for veggie smoothies because they don’t carry the same high sugar content as fruit smoothies.

Attention Entrepreneurs! Looking for a new, groundbreaking product to supercharge your business? Your search ends today. We're thrilled to present to you the "Udemy For Recurring Income" MRR licensed digital product. This is your golden ticket to harnessing the colossal potential of Udemy, a platform booming with over 30 million eager learners and a staggering 100,000+ courses. But this isn't just about numbers - it's about the huge recurring income that YOU can generate!

• Skyrocket Your Income with Udemy This course offers comprehensive strategies to make substantial passive income through Udemy. Discover the secrets to raking in massive sales and creating a steady stream of passive income from this educational powerhouse.
• High-Quality Video Creation on a Budget You'll also get the inside scoop on how to create professional-grade videos with minimal equipment. Who says quality has to break the bank? With our step-by-step guide, you'll produce top-notch content without a Hollywood budget.
• Promote Like a Pro Marketing your course is just as vital as creating it. This course will arm you with proven promotional strategies to showcase your high-quality Udemy video courses, attracting students and boosting your income!
• Master Market Research & Idea Validation Don't waste time and money on unvalidated ideas. With our effective research techniques, you'll nail down profitable courses that meet market demand. Make sure every course you launch is a guaranteed hit!
• Engage & Retain Your Students Create compelling videos that captivate your students, enhance their learning experience, and keep them coming back for more. Your success lies in their satisfaction!
• PLUS: Ready Sales Materials Included! Kickstart your business venture with our ready-to-use sales materials. No need to sweat about creating your own - we've got you covered!

Harness the power of Udemy and discover the potential for recurring income right at your fingertips. Take the first step towards a prosperous future with the "Udemy For Recurring Income" MRR product today! Add to Cart NOW to get started! Secure your future with Udemy!  

Sample Content Preview

The thought of all of this work puts a lot of people off the idea of passive income. Setting up a winning passive income system requires a ton of hard work and dedication as well as technical expertise. But when you use the Udemy platform it is easy to create a consistent passive income. It is not unusual for people that create in-demand courses on Udemy to generate thousands of dollars per month in passive income. You just need to do everything the right way once and then you can sit back and enjoy the rewards for a long time to come. Once you know how to do it right you can create more courses to increase your monthly income. People that have tried other methods of generating passive income have found Udemy to be the answer. Nothing else really comes close to the ease of getting started on Udemy and setting up passive income streams for years to come. You can Leverage a huge Student Base Udemy has a very large base of students that will pay for online training courses. This is much better than having an audience that has consumed a ton of free training but never actually purchased anything. Udemy is the largest platform in the world for paid video training courses. It has a ton of buyers just waiting for the next great course. So you can tap into a very large pool of buyers in your niche. The thing is that people are already spending money in your niche on Udemy and they are happy to spend more. You don’t have to spend months creating a following as it is all there right now for you. And remember this – once somebody has purchased a course from you on Udemy they are 10 to 15 times more likely to purchase another course from you. This is excellent as you can so easily build an audience of buyers on Udemy. Finding new customers for your business is a huge expense. When you use Udemy you will actually earn passive income while you acquire new customers. Not only that but you can use Udemy to direct your customers elsewhere for example: - In your final lecture you can capture their email address - You can place your website URL in your videos (more about this later) - You can send your students educational announcements and direct them to your website or wherever you want them to go So the bottom line is that you can use Udemy to generate traffic to wherever you want. Get good Market Data You are probably unaware that you can get key market data from the Udemy platform. If you want to succeed in any business you need to know your customers. You need to know what challenges they are facing, their pain points, and the questions that they have. It is not easy to find all of this out. Most of the “experts” will tell you to go to forums and join Facebook Groups so that you can interact with your target audience. But this is incredibly time-consuming and there is no guarantee that you will find the information you are looking for. Udemy makes this really easy because when someone enrolls for one of your courses you can interact directly with them in the discussion area. Just observe the pattern of the questions you receive and you can get to know your target market very well. Imagine that – not only are you earning passive income but you are gathering the market data that you need about your target audience at the same time! So make the smart choice and use Udemy to provide you with your passive income. Now that you know the benefits of using Udemy for passive income it is time to come up with ideas for profitable courses. This is the most important step in the process so please don’t ignore it. The truth is that there are thousands of courses on Udemy that have no sales or very few. Why is this? Well, the creators of these courses didn’t make the effort to see whether their course idea would be in demand or not. If there is no demand for your Udemy course you won’t make a cent! To generate passive income from Udemy you need to create courses that you have knowledge about, there is demand for the course and you are genuinely interested in the subject matter. Being interested in the courses you create is very important.

Table of Contents Introduction 6 What is meditation? .... 8 History ...... 8 Meditation Categories 9 Meditation elements . 10 Meditation tools ........ 11 Meditation in the modern world .. 11 The benefits of meditation . 14 Reduces stress ........ 14 Decreases symptoms of illness .. 15 Improves heart health ....... 15 Decreases muscle tension 16 Increases metabolism ....... 16 Slows the brain aging process ... 16 Improves psychological well-being ...... 17 Improves concentration ..... 18 Assists addicts in recovery 19 Meditation and the mind .... 21 Left Hippocampus .... 21 Posterior Cingulate ... 21 Temporo Parietal Junction (TPJ) ........ 22 Amygdala ........ 22 Putting it all together 23 Meditation and the body .... 25 How meditation affects the body 25 Putting it all together 25 Calming the mind and the body . 28 Benefits of calming the mind and body at the same time ........ 28 How to calm the mind and body . 29 Calming the mind and body separately ........ 29 Meditation in movement .... 32 What is movement meditation? .. 32 Movement meditation in practice ........ 32 Popular Asanas ........ 33 Meditation by observation . 36 What is observation meditation? 36 Benefits of observation meditation ...... 36 How to practice observation meditation ....... 37 Meditation with affirmations ....... 41 What are affirmations? ...... 41 Benefits of meditation with affirmations ........ 42 How to create affirmations 42 How to meditate with affirmations ....... 44 Creating a daily practice .... 47 How do I create a daily practice? ........ 47 Doing your daily practice ... 48 Daily meditation for the soul ...... 51 Journal meditation .... 51 Conclusion ........ 54 Sample Content Preview Some meditative practices use both concentrative meditation and openmonitoring meditation, though. Such practices include vipassana and samatha in their meditations. It is important to emphasize that focused meditation and open monitoring are just categories of meditation. Within both categories, there are countless meditation styles and techniques. Meditation elements Meditation includes a number of elements. Though these elements need not be used in every form of meditation, they tend to make meditation practices more effective and helpful, especially for beginners or busy people. The most important element of meditation is focused attention. Without this element, it is impossible to practice meditation. Focusing your attention allows you to train your mind and escape from distractions. You can focus your attention by closing your eyes, focusing on an object, or reciting an affirmation. Another important element of meditation is relaxed breathing. Relaxed breathing includes deep, even-paced, and intentional breathing. The purpose of this element is to take in more oxygen, reduce muscle tension, and experience the benefits of enhanced breathing. Unless you are practicing a rigorous form of meditation, finding a quiet setting is another powerful element of meditation. Quiet settings will allow you to better escape from the distractions and focus your mind. Some experienced meditators intentionally skip this element so that they can challenge their minds and bodies. Another optional element of meditation is a comfortable position. Whether you are walking, sitting, or laying down, you should feel comfortable in order to get the most out of your practice. You should never meditate in a position that feels painful, unsafe, or dangerous. Finally, the last element of meditation is an open attitude. Like the focused attention element, it is impossible to meditate without an open attitude. This element will allow you to practice, challenge yourself, and grow without self-judgment and ridicule. Meditation tools As we have learned, there are different types of meditation. One way to distinguish these many techniques is through the use of tools. The most popularly known meditation tool is postures or asanas. Asanas are used in both spiritual and non-spiritual meditations. They can include yoga postures, walking, or mindfully doing a task. Yoga classes, for example, use asanas as part of their meditative practices. Another popular meditation tool is prayer beads. Prayer beads are used as tools of devotional meditation in spiritual settings such as Christianity, Gaudiya Vaishnavism, Buddhism, and Jainism. The meditator recites a mantra as each bead is counted and continues this until the entire mala or beaded chain is finished. Meditation in the modern world Since its conception in 150 BCE, meditation has changed drastically. Meditation was originally associated with religious thought in India and China, but it eventually spread to Eastern Asian, Middle Eastern, and European religious practices too. Once Asian meditative practices were shared with the West, Western traditions began to use meditation for non-religious purposes. As a result, many meditators today are non-religious and practice meditation for its health benefits. Still, a large number of people meditate for religious or spiritual purposes. Since meditation has developed greatly, there are many types of meditative practices. Most of these practices can be classified as focused meditation or open-monitoring meditation. Within these two categories are countless meditation techniques, some of which use meditative tools like asanas or beads. No matter the meditation category or type, though, meditation is viewed as a practice to deepen your mind's ability to focus and cause emotional stability and clarity. It incorporates elements like focused attention and an open mind for the betterment of the meditator. THE BENEFITS OF MEDITATION Many thinkers and scientists have been captivated by the health benefits of meditation. As a result, a number of studies and tests have been conducted to measure the impact of meditation on a person. These studies have found that meditation causes a number of benefits for both your body and mind. Reduces stress Today, many people experience chronic or severe stress, which is very negative to our overall well-being and health. Stress is our body's natural response to tense or dangerous situations. When you find yourself in these situations, your body releases hormones that prepare your natural flight or fight mentality. Stress can be a good or bad thing, depending on the length of time that stress is experienced. Stress is good in short bursts because it can motivate us to accomplish our goals or finish tasks by their assigned deadlines. Long-term stress, though, is bad for our health because it can cause physical damage to our bodies and mind. According to a number of studies, meditation is a great way to manage stress because it activates our body's relaxation response. This means that meditation restores the body to a calm state and undoes the effects of stress. As a result, meditation will allow you to manage your stress levels effectively and healthily. Decreases symptoms of illness According to the Mayo Clinic, meditation can be helpful if you are living with a medical condition. Anxiety, asthma, cancer, chronic pain, depression, heart disease, high blood pressure, IBS, sleep problems, and tension headaches are just a few of the illnesses that benefit from meditation. Some researchers believe that meditation helps illnesses because they are exacerbated by stress. If stress is reduced, the symptoms of the illness can be reduced too. Since meditation increases relaxation, it reduces the symptoms of the illness. Improves heart health One of the best impacts of meditation on the body is that it improves heart health. According to the American Heart Association, patients who meditated saw a decrease in the thickness of their arterial walls. In contrast, patients who did not meditate experienced no change to their arterial walls. The thickness of your arterial walls is very important. Thick arterial walls can cause a number of negative health issues such as high blood pressure, obesity, and other heart-related illnesses. If your arterial walls get too thick, they can impact the amount of blood that pumps from the heart, causing a heart attack or stroke. With meditation, the thickness of the arterial wall decreases, which will allow your heart to pump blood more fluidly and decrease the chances of having a stroke or heart attack.

Sample Content Preview] What and How to Post With all that said, you need to make sure you are posting images and videos that help to convey the message you wish to portray. Ideally, someone should see one of your images and feel inspired and moved – in turn seeking out your content to learn more. For many, this means taking photos that are as attractive as possible – so if you have photography skills, then that’s ideal! Each photo should somehow tell a story, and show the benefits of the product or service you’re offering. At the same time, it also means sharing videos – which actually have a higher engagement than video on Instagram! But what if you aren’t an amazing photographer or you aren’t confident in your skills? Fortunately, there are some things you can do to get around that. Editing Both pictures and videos should be edited in order to get the very most from them – this way you can turn a bland photo into something truly eye-catching. If you are serious about your photography, then shoot your images in the RAW file format, using a flat color profile (low contrast and vibrancy). This provides you with the maximum amount of pure information, meaning that you can then open them up in Lightroom or Photoshop and make them look fantastic by playing with the color curves, saturation, etc. This is also an opportunity to add text, effects, and more. There are some amazing ‘presets’ you can find for photography that will generate some amazing looking shots. Note that Instagram also now offers basic editing allowing you to add things like vignette effects, or to alter the contrast and shadows etc. This is an easy way to ‘fix’ a photo that perhaps came out a little over-exposed for instance. Video can be edited meanwhile using Sony Vegas Pro, Final Cut, Adobe Premiere, or even iOS software like Luma Fusion. This way, you can chop together a long piece of footage to be punchier and more exciting. Add some music and color grading and you can make your video much more impactful. Using Stock Photography Another option is to use stock photography! You can find royalty free photo sites, or alternatively buy them from a site like Envato Elements (elements.envato.com). Here, you’ll find huge lists of photos that are available for you to use and even to edit. And that’s the key point, because you can edit photos in order to make them unique to your brand. For example, if you have a fitness business, then you can take photos of people in the gym or running on the beach, and then add motivational quotes over the top and some filters. These kinds of accounts are extremely easy to run and maintain and yet they are highly successful because they tick all the boxes we’re looking at. In seconds, you can download an image of someone jogging on the beach, turn it black and white, then add some beautiful text with a fancy font on top. It just take a few moments to learn the editing skills and to get access to the account. The same strategy can work whether you’re selling cars, a dating website, or practically anything else. The best bit? It ticks all the boxes we’re looking for: allowing you to convey your value proposition, create photos that stand out, and help your audience to feel something that motivates them to buy. Frequency and Tips Using editing and occasionally stock photos, you can create a high volume of high quality images that people will want to follow you in order to keep seeing. The next trick is to make sure that they are getting found and that they are getting engagement. So how often should you post? The good news is that the guess work has been taken out of the equation: businesses on average recommend posting 1-3 times per day in order to achieve maximum engagement. They recommend posting between 10am-3pm for local businesses, or 6pm GMT if you have a global audience. The next tip: post in portrait orientation wherever possible. This will increase the amount of space your photo takes up in a vertical feed, and it will increase the amount of time your audience sees it for as a result! Next: use the right hashtags. Instagram lets you add up to 30 hashtags for each image post, and that means you have thirty opportunities to help people find you. If you could play the lottery for free 30 times, would you only enter five times? No! The best hashtags are the ones that are popular (100,000 posts+) but not insanely popular (1,000,000 posts+).