Month: March 2017

Effective Tips For Mindfulness Meditation

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A lot of people today really struggle with juggling work and personal life. And as a result, they become stressed and lack the energy to think better. That’s what stress does; it depletes you or robs you of the joy to live through life in a mindful and positive way. If you’re ready to gain control of your life back and regain order and joy, opting for mindfulness meditation is one strategy to try. Experts share some of their best stress-relieving moves and breathing exercises, so check them out here.

Try bringing your awareness to the physical sensation what stress feels like in your body, where do you feel it, how does your body tell you that it’s stressed rather than pushing stress away. Let your attention rest there with gentleness and kindness, noticing how stress is not static but moves closer and then further away as you bring your attention to it. Shift your attention to your feet. Assuming a comfortable posture, notice how your feet feel as they connect with the floor. You might notice pressure against certain parts of your feet. Be curious and open to this sensation. You might even take your shoes off to bring your awareness to the texture of the surface of the carpet, floor or grass under your feet. In doing this, you may notice that your mind slows down, stops racing, and stressful thoughts and feelings may subside.

Take a deep breath in and then release it slowly, noticing how your hands move with your diaphragm’s movement. Assume a comfortable posture which may be standing, sitting or lying down and place your hands on your tummy. Allow your hand to rest on your abdomen and continue breathing slowly and steadily, focusing your attention on the movement of your hands. This practice again connects us with our body and takes us out of our heads. Indeed, this is one effective way to relieve stress and be more productive at work and at home. Stress happens to everybody; different people just have different ways of managing it and mindfulness meditation, wellness professionals say, is one of the most effective ways to do it.

Practical Tips to Manage Your Stress Right Now

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How would you rate your stress level on a scale of one to ten right now? What could you do today to decrease that number by 2 points on that scale?

It is important to be aware of our state of stress and how it can affect us both mind and body. We all have stress in our lives, both good and bad. Good stress is referred to as eustress, and is any situation that gives us a feeling of joy or euphoria. Bad stress is referred to as distress, and is any situation that causes a perceived threat to one’s mind, body, spirit, or emotions.

We cannot eliminate stress, but we do want to manage it with some positive coping skills and relaxation techniques.

Many people “get by” without addressing their stress, but over time it may lead to some chronic health issues down the track. Stress can have negative effects on our blood pressure, immune system, and increase muscle tension just to name a few. It is estimated that 80% of all visits to our general practice physicians are related to stress.

Working in Cardiac Rehabilitation for 18 years has shown me firsthand the effects that stress can have on our bodies when we ignore it. We cannot control everything that is going on at home and at work, but we can take control of our good health habits. Positive behaviors such as drinking 6-8 glasses of water, getting 7-8 hours of sleep/night, and trying to get some exercise on most days with a goal of 30 minutes will help your body deal with stress.

Eating to assist our energy levels and to assist us in times of stress is crucial. Running through the drive through for fried foods only increases our stress hormones in our bodies and distracts our bodies from serving us best. Choose good nutritional choices such as low fat protein, fruits, vegetables, and complex carbohydrates while reducing sweets and alcohol. These choices will increase your energy and focus and help your body manage your stress.

Relaxation techniques like yoga, meditation, massage, listening to music, journalling, or prayer are a few ways to assist your mind and body dealing with the day to day stressors. Relaxation techniques performed for even 10-15 minutes a couple times a week can make a big difference.

The Best Healthy Meditation Tips

Are you starting to experience health problems such as hypertension, diabetes and frequent infection due to persistent stress from work and life experiences? Are you in a maze seeking for stress control strategies? I’m glad you are reading. I wanted to share to you an ancient way of preserving health and it’s none other than meditation.

Meditation in its simplest definition is quieting the mind. It is a mental exercise that affects body processes. As we all know, the nervous system together with the brain and nerves controls our body systems and processes. Our cardiovascular system, immune system, respiratory tract and others are controlled by one important organ, the brain. The relaxation and control inherent in meditation can serve as an excellent relief to anxiety and stress. Meditation has its tradition grounded in Eastern cultures (such as India and Tibet), has become popularized also in Western cultures.

Meditation is very simple and easy but the benefits for your health are great. You will revitalize your body and decrease the ill effects of stress when you regularly practice meditation. Here now are The Best Healthy Meditation Tips

You must have a compelling goal to meditate everyday at least twice a day for ten to twenty minutes.
Having a goal and realizing the benefits of meditation will drive you to have a special time of the day to meditate. If you need to put it in your planner, set the alarm or ask your friend to remind you to meditate, do it. Your first few weeks of meditation will be full of distractions and without a goal, it will be very difficult or close to impossible to do the practice of meditation.
Set the perfect time and perfect place for your daily meditation sessions.
Find a quiet place where you can relax and be alone so that nothing or no one will disturb you. Choose a time when you will not be so tired that you risk falling asleep. The best two times to meditate tend to be immediately upon rising and just before dinner. Use a comfortable straight-backed chair that helps you sit up with minimal effort. Lying in bed is not advisable because it is very likely that you will fall asleep.
In order to assist achieving a relaxed state in your meditation, avoid all stimulants in any form.
Get rid of too much caffeine from your coffee and tea especially before your meditation sessions. Stimulants like caffeine will alter your heartbeat and make you fell restless.
During you meditation, do not consciously alter or control your breathing – breathe naturally.
Meditation is a natural process. You should let the air of life cleanse your lungs and let waste expired to nature. Conscious breathing will not help in your goal to concentrate meditation.
When you find your thoughts wandering, gently refocus and continue.
The human brain has the capacity to control our thoughts. It only needs repetition and practice. Be reminded of the benefits of meditation and start refocusing your thoughts.

6, Don’t “try” to relax. Trying is work, not relaxation.

Just assume a passive attitude in which you focus upon your breathing. Allow whatever happens to happen. If you feel relaxed, fine, if not, accept that too. The success of your meditation sessions will depend to only you.

Slow yourself down as much as possible.
Relax and enjoy this process. Thinking of the end result that meditation will help in your health problems will be very helpful.

So here are the best tips for a healthy meditation. Like any divine practices, you should master it. Mastering it can’t be in days. You should do it as regularly as possible. Then you will harvest the promises of this great practice – good health, good temper, peaceful life and sound spirit. Enjoy your healthy mediation sessions.