Month: December 2016

Meditation And Its Potential Health Benefits

Meditation has been practiced for thousands of years in the eastern cultures and many of their healers believe that it has significant benefits to your health and wellbeing. There are many different types and forms of meditation and it can get quite complicated. Perhaps it is best at the start to stick with a simple approach as there are many very easy exercises you can do almost anywhere and anytime.

So what is meditation and what is its ultimate purpose? Well, the simplest definition may be that it is the pursuit of a quiet mind. Many people believe that a silent mind is also the least stressful and also may have great health benefits. Each day more people discover meditation and report great health benefits as far as a greater sense of wellbeing however there are few official scientific studies done to verify the effectiveness of meditation.

In fact, many scientists are just beginning to research the correlation between meditation and improved health. There are however many peer reviewed articles that have been published on the relationship between meditation and reducing stress or decreased symptoms of disease.

So it does require some faith on your part to at least try some meditative practices and experience the benefits for yourself before you decide that it does not work just because there are not many ‘official’ scientific studies done on it yet. The Chinese and other eastern cultures have been quietly reaping the potentially huge benefits of meditation for thousands of years and the west is only just beginning to catch up.

A simple meditation exercise involves concentration on your breathing. Simply turn your mental focus to your breath as you inhale and then exhale normally. The key is to only think about the breath and nothing else. The idea is to develop a silent mind that is focused on something neutral like the breath. If you like you can instead focus on the tip of a pen or anything that is neutral and does not incur great emotions. You can do this for around ten minutes or so each day or whenever you feel you need to get rid of some stress.

You will find that at the start there will be many other distracting thoughts entering your mind. When this happens just return your focus back on the breath or whatever neutral item you chose. The more you do this the easier it becomes to get that state of a silent mind. You will find that this state of a quiet mind is very relaxing. It is a fantastic way to reduce stress and as we all know, stress can have significant negative effects on your health so this is perhaps one the greatest benefits of meditation.

A few studies have been done at several universities on the effects that transcendental meditation can have on your physiology, psychology and sociology. It is actually one of the most studied forms of meditation. Some of their findings show that this kind of meditation can improve your mental abilities such as increasing intelligence, creativity and learning ability.

Other documented benefits of transcendental meditation include reduced stress, less incidence of disease, improved cardiovascular health and increased longevity. Some sociological benefits include better self confidence, less anxiety and improved job performance.

There are many books written on this type of meditation and how to perform it so it could be a good idea to learn more about this type of meditation as it seems to offer many health benefits. Other kinds of meditation include zen meditation and chakra meditation. Practice meditation regularly as part of an overall program that includes proper diet and exercise habits so you can be and stay healthy.

Tips On How To Overcome Fear In Yoga

Fear shows up most times when you practice yoga. Although the job of fear is to keep us safe as well as out of danger, but in most cases, our fear can stop us from advancing or going deeper in yoga. We cannot escape fear, because it occurs naturally. We cannot also predict when and how fear will show up when we practice yoga, but we can simply use it as a tool for insight as well as transformation.

The most important question right now is how can we conquer fear? Most people approach their fears as something the y should examine and not something they should run from. By following these few steps, you can conquer your fears both on and off your yoga mat.

Identify the fear in you

The first way you can tackle fear perfectly is to identify your fear. Try as much as possible to write them down. You should also observe and document your thoughts about these fears and do well to note your physical reactions to them. Continue to explore, contemplate on it, and document it till you will find out the root cause of your fears. Continue to dwell on it until you discover exactly what causes your fears. Writing is known to be cathartic so this step can even clear off a good amount of your fears and anxiety by itself.

Evaluate

Once you have successfully created the list of things that causes your fear, try as much as possible to contemplate and evaluate each one. Ask yourself questions like; is this fear irrational? Is the fear also healthy or helping to keep me safe? Can I use my current ability and skills to overcome this fear? Do I truly want to overcome this fear? If yes, how much effort am I willing to invest towards achieving it?

Create a working plan and forecast success

Once you have successfully identified as well as evaluated a single fear you wish to overcome, the next thing to do is to create a step-by-step guide on how you can skillfully make progress on conquering that fear. Be very creative and courageous on how to remove fearful elements and think of ways to build confidence in yourself. Try as much as possible to break things down into small steps that are very simple to actualize and move on to simply accomplish your goals.

After you have written your plans, see yourself accomplish all you have written step by step in your plan. This will also prepare as well as train your body and mind to achieve success.

Deepen your yoga practice

Throughout the entire process, ensure that you keep your yoga as well as meditation very strong in order to maintain a calm, focused, as well as centered mind.

Practice Yoga At Home Successfully

There are many health benefits associated with the ancient form of exercise, Yoga. It is all about unification of body, mind and soul. Today, a large number of people across the globe practice this exercising system, as they have realized its importance and the health benefits offered. You got to go through this article carefully if you are looking for more information on this topic.

Purchase At-Home Yoga DVD

A wide variety of DVDs are available today that will guide and teach you each pose perfectly and also help you to master in different postures. These DVDs comprise of visual demonstration that explain each postures perfectly and help you to learn them effectively and easily. But, remember to purchase high quality DVDs that are designed by some expert Yogis or professional trainers.

A Good Mat & Comfortable Clothes

To practice different postures at home successfully and comfortably it is necessary that you make use of a mat to add extra padding when you are kneeling, sitting and lying. Some people prefer to practice on the carpet, but it may be too harsh and will never provide you the perfect grip which is required to accomplish each posture perfectly. So, it is better to purchase a thick mat on which you can practice your postures comfortably. Moreover, clothing is also equally important as it enables to perform your postures perfectly.

Do Your Yoga Sessions Early in the Morning

If you have decided to practice at home, then it is always better to practice your session early in the morning. It is important because during this time you will be able stretch your muscles easily and it also ensures proper physical and mental state throughout the day.

Don’t Eating Before Your Session

Drinking water is allowed before practicing. But, you should avoid eating food at least 2 hours before your practice session. Once you complete your exercises you need to wait at least for an hour before eating anything.

Don’t Drink Water During Your Workout

Taking water breaks in between your sessions in not a good thing because concentration is must to perform each posture successfully. If you take breaks in between then concentration may break and as a result you may end up feeling nauseous. So, try to drink water either before starting the exercise or after completely the sessions.

Don’t Skip Ahead Through Your Home Yoga DVD

Watch the DVD vigilantly and practice each posture in correct way. These DVDs are actually designed to first warm up your body and then continue with the postures so that you can get mentally and physically prepared for the sessions. There are also DVDs available that come with the options for extended and short routines.

So, these were some of the tips that you need to follow if you wish to practice yoga at home.

Some Great Benefits Of Yoga Exercise For Pregnant Women

These routines, by means of a series of soft stretches, help tone the reproductive organs, pelvis and the rest of your entire body to guarantee an uncomplicated labor. It also provides backbone flexibility. Yoga breathing exercises and the act of managing your power provide your infant with necessary oxygen plus the energy coming from that oxygen. If you are an intense breather you’ll be healthier and completely ready for giving birth. Mastery of yoga breathing techniques can certainly help greatly reduce the possibility of postpartum depression and help lessen the tension of labor.

However, prior to starting a new physical fitness plan you should seek advice from your physician. Your doctor will give you physical exercises as well as food intake tips that coordinate your fitness and way of living while entering into yoga. If while pregnant, you are not comfortable lying on your back you need to refrain from virtually any pose that includes lying down on your back. Although professionals are torn with this subject there’s some precautions that lying down on your back could possibly reduce circulation of blood to your womb and cause you to become dizzy or light-headed. On top of that, you should refrain from lying directly on your tummy right after your fourth month, or maybe sooner when it gets uneasy. Use a chair or even the wall to keep your equilibrium. While your system is changing your center of gravity might be a bit skewed and falling over could injure yourself as well as your baby. Bend from your hips, not your back.

To further improve inhaling and exhaling maintaining distance between your breastbone and your pubic bone will help. If you bend forward while sitting down you can use towel wrapped around your feet while keeping both ends to help avoid squeezing your stomach. While bending from your hips, lift your chest muscles – this will likewise help. Keep your hips erect when you stretch your chest as well as upper thighs. Be extra careful with rotating poses. Attempt to twist more from your shoulders than the belly. Just be sure you don’t do too much any stretch, taking special attention with your mid-section. Make sure you focus on your system’s cues. Quit if anything is uncomfortable.

Pre-natal yoga exercises could be very good for you while pregnant if you understand what you’re doing, and how to avoid personal injury. By adapting the poses to suit, you can continue to take pleasure from the physical, psychological as well as spiritual benefits yoga has to offer. Start and finish exercise with a couple of minutes of reflection. And this is what the exercise is all about in the first place. When these recommendations are followed, yoga during maternity could be a most successful and satisfying experience. Listen to your body and do not force anything. It’s simply a clear case of being conscious of your personal limits and knowing which suits you best among the pre-natal yoga exercises.