Creating The Perfect Healthy Vegan Diet

With vegan diets becoming more and more the healthy alternative to the meat eating mainstream, health-conscious eaters are looking at how to make meat and dairy-free products a part of their daily lives without missing out on nutritional necessities. Whether you want to lose weight or help control your blood sugar, the vegan diet has a lot to offer and isn’t as hard to follow as you might think.

Not One Size Fits All

Not everyone who follows a vegan diet will enjoy nuts and seeds, and others will definitely opt for fried tofu over raw plants any day, but that’s fine and is indeed the secret to a healthy vegan diet: eat what you like, not what you think you should like.

Blogger at Writemyx, Kim Gordon explains: “With veganism there is a lot of thinking that you ought to stick exclusively to one type of food or other but if your tastes tend toward vegan cheese and vegan meats, then eat them. If you want to steer clear of one type of food, that’s completely fine. Obviously you need to check that you are getting all your vital nutrients from somewhere but that doesn’t mean you have to eat food you dislike”.

The best way to start a vegan diet is through careful planning.  Think ahead to what you’re going to eat for the week and start there with a trip to your local health food shop or supermarket, if it has what you need. Planning will also help you see where you might need to boost your intake of calcium or fibre, for example.

Live A Little

If you’re swapping in vegetables for meat, you may need to completely re-think your eating styles. Don’t just leave a gaping hole where your sausages once sat but instead look at cooking up completely different meals and experimenting a little bit with flavours and cuisines.

Thankfully, there are literally hundreds of recipes online for you to peruse and try out. If you’re missing your spicy Mexican food, try a vegan jackfruit taco and see what difference a little extra effort can make. You should find that rather than shrinking, and your dishes become a whole lot more interesting not to mention colourful.

Check out some top vegan restaurants near you and take ideas from their menus, the more tasty recipes you have in your personal vegan cookbook, the less likely you are to feel you’re missing out on meat and dairy.

Alejandro Garcia, a health writer at 1day2write said: “Rather than feeling like you’re giving up or losing something, look at going vegan as an opportunity to become more creative and adding more colour and flavours to your palette. Incorporating unusual and exotic plants, fruits and vegetables can open up a whole new world and if you’ve never been much of a cook, might inspire you into the kitchen”.

There’s no doubt that cutting out all animal products from your diet is a big challenge . However, it’s well worth it, living a more ethically conscious lifestyle and the reported health benefits make the challenge of going vegan a battle worth fighting.

Clearing out your cupboards and stocking up on vegan-friendly ingredients will signal the start of a new you and a lifestyle where the advantages far outweigh any of the perceived problems. Get planning and set that new vegan to discover a whole new world of colour and flavour.

Going vegan for any of the reasons above can also be a part of the online self development program , where you can learn how one can combine a cruelty-free existence with personal well-being.

How to practice meditation?

The more we meditate, the more we notice the subtle details behind our meditation practice. The way we set our body and prepare our mind; these little things become important to ensure both relaxation and concentration in our practice. Here are some basics that are good to remember for keeping up with your meditation routine.

1) Make time to start a day with meditation! I set time aside in the mornings as after I get into the schedule of the day, the mind will be less obedient and more tempted to follow different thoughts. It helps me avoid getting “rushed” into meditation and then rushing through breath, relaxation, pushing things and other counter productive tendencies in the mind.

2) Give importance to preparation! It starts with simple aspects such as choosing the place to sit. Warmth, light, comfort, space – the less crowded with stuff it is, the better. I sit with legs crossed on the floor and prefer to have  enough room around me to stretch the legs.

3) Meditation starts in the body! It has become and remains the foundation of my practice. In the past, I used to overlook the body, minimise its importance, even neglect sensations, such as hunger, thirst, pain, – wanting to focus only on the mind, which I believed to be deserving different levels of attention.

The body is always reminding me: you are both body and awareness. Concentrating 100% inside and neglecting what is material is often leaving me with the impression of skimming the surface, as I am not relaxed enough. The body and the breath are my anchors to get into a meditative state of mind and have a good and relaxing meditation experience.

4) Let go of expectations! There is sometimes this need, even urge to have a different experience, to have the extraordinary experience. For me, keeping things simple is essential. So, when I sometimes get tempted by the wanting mind, it is a reminder to practice a humble attitude, to let go of the wanting, look with courage and honesty at myself. It is also about the practice of catching such attitudes and the expecting, wanting behaviours.

5) Make it simple! I strongly believe that the best meditations are those of simplicity. It gives me a sense of comfort in the body, a mental clarity that makes inner joy rise softly. If distractions and events that bother me are there, I learn to make a soft mental note of it. In the beginning, I can sometimes have a strong reaction, even anger towards myself or others. I work on accepting what is there, moment by moment. When I do the opposite and deny the feeling, or try to force it to go away, I am lost in a spiral of agitation. Softness and acceptance are the key to moving into neutrality. Because the only moment I feel quietness and comfort in the mind is when neutrality is there, stronger than anything else.

Give it a try, start today.



عيش معانا التجربة

قبيل شهر، كنت من المشاركين في تدريب لإعداد مدربي التأمل واليقظه الذهنيه في مملكة تايلاند، وقد كان تدريبًا مختلفًا عن أي تدريب شاركت به في حياتي. ولهذا  قررت أن اكتب سلسة من المذكرات عن تلك الرحله لتعيشوا معي لحظات من أهم الدروس الحياتيه والمبادئ التي استفدت منها هناك وغيرت من حياتي الكثير

أول مذكراتي ستكون عن هذه البطاقات المنشورة أدناه؛

awesome card

can do better card

تدريبنا كان قائمًا بشكل أساسي علي تعزيز السلام الداخلي عند المتدربين بطرق مختلفة وأول شيء سأقوم بالكلام عنه هنا هو نظافة المكان الذي كنا نعيش فيه، وعن ترتيبه وتنظيمه لأنه يعكس بشكل كبير على نفسياتنا

 و كنوع من التشجيع على هذا الموضوع، فقد كانت الإدارة تقوم بفحص الغرف التي كنا نسكنها طوال تلك المدة، ووضع بطاقة من اثنتين للتقييم على النحو التالي


Awesome Card

إذا كانت الغرفة نظيفة ومنظمة حسب المعايير المطلوبة


You Can Do Better Card

وهذا إن كانت الغرفة غير مرتبة ونظيفة تبعًا للمعايير


لقد كان تأثرنا جميعًا بهذه البطاقات واضحًا ، ومما لفت نظري أنا شخصيًا هو بطاقة

You Can Do Better Card

والتي تعني أنه من الممكن أن تقوم بشيء أفضل من الذي قمت به ، فلم يقوموا باستخدام كلمات مثل 
Bad أو Not Good
فبرأيي المتواضع أنه وعند استخدام هذا النوع من كلمات التحفيز اللطيف، ومن دون إرسال رسائل سلبية تؤثّر على نفسية الشخص  الذي سيرى الكلمات أمامه سيترك للشخص دافعًا للقيام بأعمال أفضل. ففي الحقيقة وبرغم أننا أصبحنا كبارًا وبرغم زعمنا بعدم اكتراثنا للأساليب، إلا وأن هذا النوع من النصيحة يؤثر باللاوعي كما وسيؤثر بالعقل الباطن مما سيدفع الشخص لا شعوريًا بتطوير نفسه


الشيء الآخر الذي لفت انتباهي هو الإختلاف الذي حصل معي خلال الثلاث سنوات الماضية


ففي أول تدريب حضرته حصدت بطاقة واحدة “رائعة” وخمسة بطاقات من المكتوب عليهم “تستطيعين القيام بأفضل من هذا”. أما هذه السنة وبعد مرورهذا الوقت، استطعت تحصيل ستة بطاقات “رائعة”. ومن هنا أستطيع أن أخبركم بأن الدرس الذي تعلمته من هذه اللعبة هو


التغيير الكبير في شخصياتنا يبدأ بتغييرات بسيطة في نظام يومنا –
أسلوب التحفيز أفضل من أسلوب الذم ويقوم  بإرسال رسائل إيجابيه اكثر وذات مفعول أحسن –

Harvard scholars inquire how to apply mindfulness in education curriculum

On 19th of March, nine visitors from Harvard Graduate School Of Education and Harvard Kennedy School visited World Peace Initiative Foundation (WPI) headquarters in Thailand to learn more about Thai education system, global education trends and policy recommendations.

The group from Harvard were interested in how we apply mindfulness and soft skills to education curriculum. So, during the visit WPI team presented the Peace Revolution project explaining about the PIPO (peace in, peace out) concept, how the project started, how it grows and the online platform that it offers along with a community that shares the interest in self-development through mindfulness and meditation.

The guests also had an opportunity to try a short meditation led by the CEO and co-founder of WPI, Ping Ping Worakate. Moreover, they showed a positive interest in WPI meditation retreats and the self-development program.

How to develop new skills through meditation?

Meditation is still a taboo in some cultures of the world. Even in the circle of people who meditate today, many do not yet know how meditation can actually help them. In this article, I share some of my experiences after 5 years of meditation practice while explaining how to develop new skills through meditation.

I was a very nervous person

It was in 2015 when I longed to succeed without knowing how. At the time, a friend spoke to me about meditation as a tool for relaxation, self-control and self-confidence. The second argument convinced me because I was a very nervous person who did not know how to control his anger. Although I was often right, my anger played a lot against me in many situations. Very often, rather than being the one who is right, I found myself as the one to be blamed by everyone. I lost opportunities, I lost people who are dear to my heart, because of my inability to control my anger.

If you are in such a situation, I invite you to join PEACE REVOLUTION, because it is on this platform that I had the chance to begin my practice of meditation. I am today far from the best version of myself, but I can reassure you that many things have changed in my life both personally and professionally since I began to meditate.

Beyond our limits

In 2015, I only had the intellectual capacity to teach and animate radio programs. So, I was a teacher and a journalist. One might wonder about the relationship between skills and meditation. Yet, one of the things that meditation helps us develop is self-confidence. With such a weapon, we are able to make the impossible possible. Self-confidence pushes us beyond conventions to help us discover our innate talents. It is because our mind is not peaceful and quiet that we cannot see beyond our limits. Indeed, all the answers to the different questions that we ask are already within us, and it is in this that meditation helps us develop new habits, formerly beyond our reach.

From TV host to Digital Strategist

I would like to start from the premise that I was a teacher and a journalist in 2015, without any other classical training and without any other aptitude. After only 2 years of meditation practice, I found myself in a professional world completely different from what I have always been. First of all, I found myself as a TV host, then I had the ability to manage community projects and recently I have become a digital strategist. I have also quickly and easily learned to develop new skills such as Web Marketing and Personal Branding. I excel in graphic and video editing, as well as in the creation of websites. Things formerly beyond my reach have become possible today. But how?

Becoming a Master of My Life

Mediation is a mental exercise that helps us find the calm of our mind in order to seize all its resources. Human beings cannot succeed or prosper because many things prevent them. We run after things of this world forgetting to take care of our spirit. The mind is the engine that makes everything start in our life and its potential is infinite. When we have the chance to access this potential, everything becomes possible and nothing is impossible. Meditation is therefore the tool that allows us to take control of our mind and become a master of our life. If you want to learn to meditate, you can start your own experience by registering for free with the Self-Development Program (SDP) available online on the PEACE REVOLUTION website.

What is that mountain standing between you and your goal?

I never really knew the power of perseverance until I read the story of a great hero named Dashrath Manjhi or the “Mountain Man” as he has been nicknamed. It is the story of an old man, a labourer in Gehlaur village, near Gaya in Bihar, India, who carved a 110 m long, 9.1 m wide and 7.6 m deep path through a mountain using only a hammer and chisel after his wife died due to the interference of that mountain. The story made me see how I have applied perseverance in my life and what tools help me sustain it.

While bringing food to her husband

In fact, Dashrath worked at the other side of the mountain where all the basic services such as schools, hospitals and others were located. There was a road around the mountain that connected the village to the other side of the mountain and it took a long time to reach the other side using that road. So, there was a shortcut to reach the other side by climbing the mountain. That’s what Dashrath’s wife decided to do on that unfortunate day when she was bringing food to her husband. While climbing the mountain, she fell down and got severely injured. Before they could take her to the hospital, which was far away from the village on the other side of the mountain, she succumbed.

Dashrath was so much touched by the accident that he vowed to do everything in his power to prevent this ever happen again to anyone in the village. He spent 22 years working every day to carve a way through the mountain. Dashrath’s perseverance inspired me so much that I spent few days reflecting on the whole story not believing how a single man could work for 22 years to create a path through a mountain!

Perseverance as a weapon

Based on Dashrath’s story I wanted to figure out how I have made use of perseverance in my life. I must confess that prior to this, I did not truly know the importance of perseverance in attaining success. However, the irony is that I’ve been using this skill for many years without even realizing, and it has helped me succeed in a variety of things. In other words, I have unknowingly been carving my way through the mountain of life using perseverance as my weapon.

To me, perseverance is the ability to try something over and over again until we get the result we want. When I got accepted into the Mandela Washington Fellowship for Young African Leaders (MWF) in 2017, I had to apply 3 times before finally being selected. The fellowship was the goal that I wanted to attain, and between myself and that goal was the mountain through which I had to carve my way in order to reach it.

The first time I applied for the fellowship was like I used my materials (hammer and chisels) to remove a part of the mountain. By doing so, I got a bit closer to my goal. As I was not selected that first time, I did not panic bearing in mind that every failure takes me closer to the goal since it removes a part of the mountain, making it thinner and thinner. I was still not selected the second time I applied for it and again I was confident that I was getting closer and closer to my goal as the mountain between us became thinner and thinner. The third time I was able to carve completely the way through the mountain and finally made it to the fellowship. This example gave me a clear understanding of how I have used perseverance in my life.

Tool to maintain focus

You may wonder, how to remain focused and keep carving the way until the goal is reached, especially when the going is tough. Focus is certainly important when harnessing the power of perseverance. It helps maintain your eyes on the goal and avoid the diversion. If you happen to lose your focus on the way I guarantee you will soon get tired. What to do then? Fortunately, Ī’ve been lucky to use a powerful tool that has helped me and still helps me maintain my focus, and that tool is meditation.

The essence of meditation is focus because the former is founded on the latter. Meditation is the ability to find the balance between concentration and relaxation, and in finding that balance one needs to be focused on one thing at a time until stillness of the mind, which is the ultimate goal of meditation, is achieved. Hence, the practice of meditation is the best tool that can help achieve the focus required to keep up the perseverance until the goal is reached.

What is that mountain standing between you and your goal? Be sure, you can carve your way through it using the power of perseverance. Want to try it right now? Join Peace Revolution self-development program, and you will learn tools how to carve your way through the mountains of life and attain your goals by maintaining your focus on a single task.

Do you believe in unconditional love?

Unconditional love is the kind of love we can give unlimitedly without conditions; it is the presence of loving kindness in life for life.

In the first years of life, we learn that love is conditioned; used as a reward for good behaviour. Over time, we face relationships in which we doubt whether we are truly worthy of love and being loved. Every human being from birth must receive care, affection, kindness, respect, acceptance, and recognition. As soon as someone is deprived of these basic needs of learning and survival, he or she begins to form gaps and misconceptions of life, in some cases, they are irreparable.

We often demand a lot, we look for permanence and security in relationships, we pretend that others complete us and fill our needs and when we do not obtain it, they result in another failure. But the truth is that only unconditional love is permanent and free of ties. As the definition says, this type of love is not conditioned to something or someone. It simply is.

Some of the practices we can do to cultivate unconditional love for ourselves and others:


It is the ability to love ourselves enough, to recognize ourselves as valuable, that we have things to give, and the pride of being who we are. It also includes self-esteem and the ability to be self-reliant. It is the freedom to develop individuality until we become people capable of creating and nurturing healthy and lasting relationships, starting with the relationship with ourselves.

We must understand that there is no limitation in the capacity to love, there are no limits to love, and therefore, we have the capacity to love ourselves and others. It is impossible to love someone if we don’t love ourselves.

Mistakenly, we tend to seek love and approval outside, rarely realizing that this feeling is born from within, in our heart. We must learn to cultivate self-love and prepare ourselves to expand unconditional love and kindness to others.


People who are compassionate with themselves recognize that failures are experiences, so they take a balanced approach to negative emotions when they fail. Contrary to what we may think, when we treat ourselves with compassion, we encourage personal and professional growth.

By becoming aware that we are struggling with negative feelings, we allow ourselves to respond with kindness and understanding instead of judging and criticizing what is wrong with us. That self-compassionate attitude is a practice of goodwill towards ourselves.


At an early age, we discover ourselves as individual beings, that although we depend on each other, we have our own identity. Self-knowledge allows us to discover who we are, and how to differentiate ourselves from others. It is a personal work to discover what my strengths and weaknesses are; what I like and what I do not; what I want and what I do not want.

Taking the look inward can be difficult at times due to the traumas that we have faced. That is why it is important to develop methods and techniques that help us know who we really are and what we have to share. Once we understand and discover ourselves, we are able to understand and discover others, accepting the reality of life and the individuality of each one.


The word Pali Metta is a term with multiple meanings such as benevolent love, goodwill, and non-violence. Metta is also defined as a strong desire for the welfare and happiness of others. It is an altruistic attitude of love and friendliness as opposed to mere kindness based on self-interest, that is, it lacks personal interest.

Metta is, in effect, “the universal love that leads to the liberation of the mind”. (Philosophy and practice of universal love by Acharya Buddharakkhita)

By human nature, we are interested in the personal search for improvement, but what would happen if we learn to think about universal welfare and growth?

In a world threatened by so much destruction, greed, hatred, lust, and envy, Metta can be practised as a method of healing and liberation of the mind. So, it becomes a necessity for all activities to be designed in a way that promotes the welfare of all beings.

How to practice Metta?

(Philosophy and practice of universal love by Acharya Buddharakkhita)

Sit in a comfortable position in a quiet place. Keep your eyes closed, repeat the word Metta for some time and mentally evoke its meaning – love as opposed to hatred, resentment, arrogance, impatience, pride and as a deep feeling of goodwill, sympathy, and kindness that promotes happiness and well-being of others.

Now visualize your own face with a happy and radiant mood. All the time observe your face like a mirror, contemplate yourself in a cheerful mood and put yourself in that same state during meditation. A cheerful person cannot get angry or harbour negative thoughts and feelings.

Having visualised yourself in a state of happiness, repeat the thought:

“May I be free from hostility,

free from affliction,

free from anguish;

May I live happily and at peace”

As you float with this thought, you become like a full container, whose contents are ready to overflow in all directions.

Then visualize your meditation teacher or spiritual guide, contemplate him or her in a happy mood and project the thought:

“That my teacher be free from hostility,

free from affliction,

free from anguish;

May he live happily”

And think of other people who are venerable and who are alive – monks, teachers, parents, elders – and with intensity, extend to each of them the Metta‘s thought in the same way.

The visualisation must be clear and the thought must be well “desired”. If the visualisation is done in haste or the desire is superficial or mechanical, the practice will be of little benefit.

Now take the time to visualise one by one of your loved ones, starting with the members of your own family, flooding each one with abundant rays of benevolent love. Spiritual love should be the same to everyone, even to your wife or husband, without involving the element of worldly love.

Then you should visualize neutral people, people who do not like or dislike you, as neighbours, colleagues at work, acquaintances. It radiates the same thought:

“That this person be free from hostility,

free from affliction,

free from anguish;

that he/she lives happily”

Having radiated thoughts of love to each one of this circle, you must now visualise people whom you may have misunderstood or whom you disliked. For each one, repeat mentally:

“I do not have hostility towards him/her,

that he/she does not have any hostility towards me.

That he/she is happy “

In this way, while visualizing all these people, the barrier is broken caused by likes and dislikes, attachment and hatred. When one is able to consider an enemy without malevolence and with the same will that he has for a dear friend, Metta, he acquires supreme impartiality, elevating the mind until it becomes unlimited.

* Visualisation means “calling the mind” or making certain objects visible in the mind, such as a person, an address, a category of beings. Imagine the people towards whom the thoughts of love have to be projected or extended. By irradiation is meant the projection of certain thoughts that promote the well-being of those people towards whom we direct the mind.

You can expand Metta in all directions and to all living beings, as much as you wish, covering everything with abundant thoughts of universal love.

What is unconditional love?

Unconditional love is the love that is born from the heart, the one that motivates us to give in an infinite way and that begins with our own love. The ability to value ourselves, compassionately accepting ourselves as we are. From the personal work of knowing ourselves, we managed to experience the satisfaction of focusing not only on the individual but also on the collective.

For this, 42 days Self Development Program can be very helpful.

“May all beings be happy, may all beings be at peace.”

How to Grow Healthy Relationships in the Garden of Life?

“How to maintain healthy relationships?” A friend of mine once asked me.  Surely, it will not happen by itself.  All kinds of relationships in our life need to be nurtured and taken good care of, with kindness and patience.

Imagine, you are a gardener and relationships are like flowers you are growing in your garden to brighten up your day. Without watering, taking the weeds away, fertilising the soil, talking to the buds and sharing your love with them, they most probably won’t give flowers or won’t grow at all. 

So, garden is our life, flowers are people we have relationships with (any kind of relationships), and we are gardeners. But do we know what the main pillars  are for our garden to bloom?

Self-love – learn from the sun!

Imagine the sun; it shines for everyone without making any choices or differences. The sun does not shine more or brighter for one or the other person, it remains equanimous. If the sun has enough energy, enough of warmth, it gives the full power to the world equally. Same for us: when we are full of love and kindness, aware of our own value, we generate the power of love and we are more able to bring it to the world too.

Of course, there are moments when the sun is hidden behind the clouds, but that does not mean the sun left us for good. So, when we feel a bit blue or down, we should not give up or fall for depression. We should remind ourselves of something positive and try to focus on things we have done great so far. Breath it over and have patience! The sun never leaves us because we are the Sun. The Sun always waits within, patiently to be seen and felt again.

And once you feel it, stay wise. If you give too much to one flower only, you can burn it. If you forget about the other one and do not give it enough of light, it may die too. What does it say about love in general? To keep things in balance. If we are trying to give more than what we have, we soon end up being a slave to our own emotions, most likely creating false illusions. If we do not give at all, we are making ourselves less rich humans, because we came here to love consciously, with awareness to our own energy and needs. By keeping things balanced, we are able to generate enough of love and kindness for ourselves in order to spread it further.

Be the brightest yet most tender sun for your garden!

Communication – bird loves singing when in balance

Taking good care of a relationship is like creating comfortable home together. Imagine love being like a small bird that you hold in both hands. One hand is your own and the other one is your partner’s. The bird is, obviously, your love. If you hold both hands together too tight, the bird won’t be able to breath and it will die sooner or later. Too much care and no freedom will give it no chance to spread its wings. If you open up both hands out wide, you may lose connection with your partner easily, so the bird will fly away and might never come back.

That is what happens when there is a lack of communication or care. Connection fades away. But if you hold both hands together in a comfortable way, making the bird feel like at home, it will want to stay with you. And even if it flies somewhere to explore from time to time, it will come back to you, stronger and transformed into a more beautiful thing, but most importantly, it will want to stay at home, regularly. So, balance and right amount of care, love,  and freedom is really necessary in order to maintain healthy relationships.

However, one part cannot function properly without the other to maintain our relationships in balance. And that leads to trust.

Everything happens in the right time

Trust  yourself, trust others, trust the universe, embrace your fears and have guts to wait for the results.

Each and every plant has its own time to grow. If you want a rose to give you a flower within a week, it won’t. So why do we tend to push and pressure things when it comes to relationships? Why are we not patient enough to wait how things unravel? There is so much beauty in it, and we can learn a lot along the way. Do not spoil your beautiful garden by being impatient or demanding! Have trust that everything happens in the right time! Let grow together with the other person gently. Let things happen to you instead of chasing  after them.

Having trust that giving energy and balanced amount of effort into your garden will show results sooner or later, saves a lot of headache. What more? Everything around, the wind, rain, animals, fertile soil, simply the universe and „coincidences“ will help bring flowers to your garden too. When the time comes.

Having trust is like being fully transparent in front of the other person. It gives peace and harmony to the mind. Why? Simply because we know there is nothing to worry about, nothing to control, just to let live and co-exist. It feels extremely beautiful when we develop this contentment between two different energies which have basically the same source.

Ultimate Understanding 

You are, always have been and will be the ultimate one for yourself. With this understanding, there is no doubt that the right energy of someone else will resonate with you and your attitude towards life on a certain level combining all what was said previously.

Love is not something ready made. It is a miraculous creation. Being created through experiences, situations, care and effort. It is not the peak we climb but rather leaving the valley; it is joyful walking uphill and seeing beautiful views, same as sometimes painful falls and sweat, after which we help each other to stand up in order to keep going. It is a pleasure of the journey itself, a sail on a wide unknown sea when the wind is fortunate but at the same time sailing against the waves.

So, make yourself comfortable, breath in and out and enjoy the ride! It all starts from knowing yourself.

Photo credits: Jared Rice

‘I am lucky to do what I love’, says meditation trainer Gabriela Torres Rios

In January 2019, World Peace Initiative Foundation and Peace Revolution  project hosted the Peace Architect Awards Ceremony to celebrate the work of more than 60 mindfulness and meditation trainers accomplished throughout the year of 2018, as well as give special awards to those who have showed outstanding efforts and results in spreading peace to their communities. Gabriela Maria Torres Rios (Gaby) from Peru was awarded as the Peace Architect of the Year for her selfless work on peace-building.

Gaby has been actively working with the Peace Revolution project since 2014, spreading the message of peace through countless classes, workshops, retreats and other events that she has organized and conducted at yoga studios, holistic centers, schools, universities, hospitals, among other organizations in her home country Peru, as well as in Ecuador and Bolivia. She has also facilitated online sessions for people from Argentina, Colombia, Mexico, Guatemala and El Salvador reaching to more than 2500 people altogether.

This year, she was awarded for her strategic Mini Peace In Peace Out events organized in different cities of Peru throughout the year reaching over 1200 people in more than 30 sessions. She had also been an active Peace Coach and has guided online sessions for over 50 people which helped the participants complete their online Self-Development Programme successfully.

“I do it without expecting any rewards,” says Gaby upon receiving the Peace Architect of the Year trophy. “I do it from my heart, and I am lucky to do what I love.”

Apart from meditation and mindfulness, Gaby is also a yoga teacher, holistic therapist, a traveller and has a degree in business management. Here is a short interview with Gaby to get to know her story better.

1) How long have you been meditating?
My first contact with meditation was in 2010 as part of a yoga class. With time, my interest in this practice increased and I started to look for a meditation school. I remember having joined different classes and even attended a weekly session in a holistic center nearby home, but it was in 2013 when I found Peace Revolution and took my first Dhammakaya meditation course; since then I have been practising this method consistently.

2) How did it happen that you started this self-development journey?
About 10 years ago, I suffered from chronic stress. This condition affected my health, my relationships and my life in general. I lost passion and interest in everything, even the things that I loved the most. I was all the time complaining and holding on negativity and living the life on an autopilot.

At some point, I realized that I have lost myself, the kind, peaceful and easygoing woman that I used to be. It was in that moment when someone spoke to me about yoga. This practice not only helped me heal from negative stress, it was also the beginning of a deep personal journey of transformation. It was along this journey when meditation found me, to dig deeper into myself, make sustainable changes from inside out and show me the path to true peace and happiness. Moreover, it led me to find my purpose which is enlightening the lives of others.

3) How long have you been teaching meditation to others?
I conducted my first meditation sessions in 2015, after attending the Peace Revolution fellowship in Thailand. I went back to Ecuador, where I was living at the moment, with a big motivation of sharing meditation with my friends and yoga students, so I invited them to gather once a week for practicing meditation together. But it was at the beginning of 2017, when I attended my first Peace Architect training and became a certified mindfulness and meditation trainer. This training helped me refine my skills as a meditation teacher and acquire new knowledge and tools to guide others in the learning process of meditation and mindfulness.

4) Do you hold regular sessions where we could practice with you?
In 2018, I did regular sessions every new moon and full moon at One Love Yoga in Miraflores; one Sunday a month with Cathe & Franco at Roosevelt Park in San Isidro and one Friday a month at Balance Studio in San Borja. For this year, I am in conversations to continue with regular sessions in the same places or finding new spaces where to keep sharing.

5) What is the main message that you tell to people?
I share about the power of inner peace as a foundation for any personal journey of transformation. Inner peace is the path to true happiness and sustainable world peace.

If you are in Peru and want to learn meditation or yoga with Gaby, contact her via email ( or mobile phone (+51 993479466).

Feel inspired? Why don’t you follow the path to inner peace through our self-development program? Check it out and be the inspiration for others!

Comment développer de nouvelles compétences grâce à la méditation? 

La méditation reste encore un tabou dans certaines cultures du monde. Même dans le cercle de ceux qui méditent de nos jours, beaucoup ne savent pas encore en quoi la méditation peut concrètement les aider. Dans cet article, je partage une partie de mes expériences après 5 ans de pratique de la méditation tout en expliquant comment développer de nouvelles compétences grâce à la méditation.

Mon premier contact avec la méditation
Il y a de cela quelques années j’ai découvert la méditation. C’était en 2015 où je désirais ardemment réussir sans trop savoir par quel moyen. Un ami me parlait à l’époque de la méditation comme outil de relaxation, de maîtrise de soi et de confiance en soi. Le deuxième argument m’a convaincu parce que j’étais une personne très nerveuse, qui ne savait pas contrôler sa colère. Même si j’avais souvent raison, j’avoue que ma colère a beaucoup joué contre moi dans plusieurs situations. Très souvent, plutôt d’être celui qui a raison, je me suis retrouvé être la personne à blâmer par tout le monde. J’ai aussi perdu des opportunités et des personnes chères à mon cœur du fait de mon incapacité à contrôler ma colère. Si vous êtes dans une pareille situation, je vous invite à vous abonner à PEACE REVOLUTION, car c’est sur cette plateforme que j’ai eu la chance en 2015 de commencer ma pratique de la méditation. Je suis, aujourd’hui, loin de la meilleure version de ma personne, mais je puis vous rassurer que beaucoup de choses ont changé dans ma vie aussi bien sur le plan personnel que professionnel depuis que j’ai commencé à méditer.

Comment apprendre de nouvelles choses grâce à la méditation?
En 2015, je n’avais que la capacité intellectuelle d’enseigner et d’animer des émissions radio. J’étais donc enseignant et journaliste. On pourrait se demander la relation entre un métier ou des compétences et la méditation. L’une des choses que la méditation nous aide à développer est la confiance en soi. Avec une telle arme, nous sommes capables de rendre l’impossible possible. La confiance en soi nous pousse au-delà des conventions pour nous aider à découvrir nos talents innés. C’est parce que notre esprit n’est pas clame et paisible que nous n’arrivons pas à voir au-delà de nos limites. En effet, toutes les réponses aux différentes questions que l’Homme se pose se trouvent déjà en lui et c’est en cela que la méditation nous aide à développer de nouvelles habitudes autrefois hors de notre portée.

Mes nouvelles compétences développées grâce à la méditation
Je voudrais partir du principe selon lequel j’étais enseignant et journaliste en 2015, sans aucune autre formation classique et sans aucune autre aptitude. Après seulement 2 ans de pratique de la méditation, je me suis retrouvé dans un monde professionnel complètement différent de ce que j’ai toujours fait. Tout d’abord, je me suis trouvé des talents d’animateur à la télévision puis après des capacités en matière de gestion des projets communautaires et dernièrement des facilités en stratégie digitale. J’ai également facilement et rapidement appris à développer de nouvelles compétences comme le Web Marketing et le Personal Branding. J’excelle aussi bien dans le montage graphique et vidéo que dans la création de site internet. Des choses autrefois hors de ma portée qui deviennent aujourd’hui possible. Mais comment?

La méditation, c’est quoi en réalité?
La médiation est un exercice mental qui nous aide à trouver le calme de notre esprit, afin de saisir toutes ses ressources. L’être humain n’arrive pas à réussir ou prospérer parce que beaucoup de choses lui échappent. Nous courrons après les choses de ce monde en oubliant de prendre soin de notre esprit. L’esprit est le moteur qui fait démarrer toute chose dans notre vie et son potentiel est infini. Lorsque nous avons la chance d’accéder à ce potentiel, tout devient possible et rien n’est plus impossible. La méditation est donc l’outil qui nous permet de prendre contrôle de notre esprit et par ricochet de devenir maître de notre vie. Si vous désirez apprendre à méditer, vous pouvez aussi commencer votre propre expérience en vous inscrivant gratuitement au Programme de Développement Personnel (PDP) disponible en ligne sur le site internet de PEACE REVOLUTION.