How do we do it?
It’s easy to feel stressed. Demands on our time, a long to-do list and people asking for phone calls and meetings.
There is a way out. If you meditate for even ten minutes, you’ll feel better.
That’s because the body’s stress response is prone to snap judgements. As the Brainwave Research Institute writes, “Much of what activates our primal “fight or flight” response is not something that will kill us – we just think it will.” Our brains are wired, as they say, to over-react.
How Generations Meditate On Mindfulness
According to a recent UC-Davis report, mindfulness training triples students’ ability to focus and participate in class activities. In recent years, this sort of validating research has helped push mindfulness from a niche interest to a full-blown lifestyle. From the boardroom to the classroom, Americans of all ages are putting their own spin on the practice. Boomers were originally attracted to mindfulness for its holistic benefits. Today, Generation X is using mindfulness as an individual practice to rise above the competition, while Millennials are using it as a team-strengthening exercise.
Guide To 10-Minute Mindfulness Meditation
Mindfulness brings awareness to what you are doing. With that clarity comes the possibility of choice. You can learn to intercept unhelpful, unwanted habits and cultivate positive ones. As you learn to do that with meditation, you can translate it to any activity, whether it’s playing sports, writing computer code, or listening to your child when they come home from school.
A Ten Minute Mini Mindfulness Meditation
Find a place where you can be undisturbed for at least ten minutes. Sitting in a chair where you can be upright yet relaxed, assume a comfortable posture. Allow your body to be at ease.
Gently close your eyes and turn your attention inward. Sense how your body feels in this moment. Mindfulness is a quality of attention that’s allowing, inviting, curious about what is. So as you pay attention to your body, see if you can bring a quality of attention that’s accepting and allowing of how things are in this moment.
Move your attention through your whole body, noticing where you may be holding any unnecessary tension, inviting your belly and shoulders to relax, softening the muscles around your eyes and face, relaxing your jaw.
Sit with awareness of your body, and notice that it is naturally breathing by itself, your breath effortlessly coming and going. Allow your breath to be exactly as it is, and bring your full attention to it. Notice how your breathing is in this moment. Is it long or short, deep or shallow, relaxed or tense? Notice how your breath changes each time you breathe.
Be with your breath as though you were encountering it for the first time, as if this were the first breath you ever took.
Notice where you feel your breath most clearly. Is it at the nostrils as the cool air enters and warm air leaves your nose? Or in the back of your throat? Or in the lifting and expanding of your upper chest when you inhale or the contraction of your chest when you exhale? Or perhaps in the rising and falling of your abdomen?
Establish your attention in the place where you feel your breath most clearly. Pay attention to the full duration of an in breath and an out breath. Stay present if there’s a pause between breaths; simply be aware of your body sitting until the next in breath comes. When you notice sounds appearing and disappearing, sensations arising and passing, emotions, thoughts, and images coming and going, just acknowledge them and then bring your attention back to your breath.
If it is helpful, you can make a soft mental note of “in” when you inhale and “out” when you exhale. Make sure the mental note takes only about 5 percent of your attention and that the majority of your focus is on feeling the actual sensations of your breath.
If your attention becomes absorbed in thoughts, memories, or plans, simply reestablish a connection with your breath. When you notice that thinking is happening, that itself is a moment of mindfulness. There is no need to judge yourself; just bring your attention back to your breath.
As a way of deepening your attention to your breath, focus on the very beginning of an in breath. Gently sustain your attention just for that one in breath. Then notice the beginning of an out breath, and sustain your attention just for that one out breath.
No matter how many times your attention wanders or how far you become lost in thought, it takes only a moment to return to mindfulness, to the present moment. Return to the present moment by reestablishing a connection with your body and then reconnecting with your breath.
It’s natural for the mind to think. Mindfulness practice is coming into wise relationship with thought and with everything that happens in your experience. So without judgment or criticism, bring your attention back again and reestablish a connection with your breath. Connect and sustain your attention with each in breath and each out breath. Notice how each breath is different from the previous one. Allow your awareness to be absorbed by and permeate each breath. Pay attention to the fine sensations and nuances of your changing breath. If you find yourself becoming tense or trying to control your breath, relax a little, making sure there ’s ease in your body.
In the last few minutes of the meditation, let go of what’s gone on before and just begin again. Allow yourself to simply be aware of sitting and breathing. Rest in this natural awareness of your breath as it comes and goes.
As you begin to bring this meditation to a close, take a moment to sense your body, your heart, and your mind.
Notice the effect of this exercise.
When you feel ready to end this meditation, slowly open your eyes, and gently move and stretch.
Bring the same quality of mindful attention you used in this meditation to everything you encounter. See if you can sustain this mindfulness as you move through your day. Remember that the more you do mindfulness training, the more you’ll be able to bring mindful awareness into the rest of your life.
Article by William F. Smith
Yoga is one of the most interesting activities that one can practice. It is fun and relaxing and is very challenging to beginners. Yoga is a system of physical and mental exercises that originated in India several thousand years ago. Its purpose is to help us achieve our greatest potential and to experience lasting health and happiness. Best of all, yoga is appropriate for all, regardless of age, gender, and health.You can practice it anywhere and you don’t need special equipment to do it. It’s so easy that you can spend just a few minutes in the morning and you be ready and refreshed for the day.
What really separates yoga from any other sport activities is that it connects your body, mind and soul. Unlike other exercises that mainly focus on keeping fit and building muscles, yoga takes care of not only your physical fitness, but also your mental health, as well as your spiritual well being.
There are around 12 types of yoga. Although all of the styles are based on the same physical postures (called poses), each has a particular emphasis. Four of the most popular types of yoga are Hatha, Kundalini, Bikram, and Ashtanga. These are discussed below.
Hatha is the most famous form of yoga; it’s the foundation of all yoga styles. It is a gentle practice where you move slowly and smoothly through dozens of poses (called asanas). It’s a good choice for beginners. It will likely be involve slower paced stretching with some breathing exercises and meditation. Many starter classes will incorporate this yoga style. You will learn basic poses, relaxation techniques, and become comfortable with yoga.
Kundalini is an ancient form of yoga that has only been practiced in the west relatively recently. The emphasis in this style is on the breath in conjunction with physical movement. It has a more spiritual feel than Hatha and focuses on energy balance in your body. It involves rapid movement through the poses and emphasizes breathing, chanting, and meditation.
Each Kun dalini s eries is done with a specific breath that intensifies the effects of the poses. The goal of this exercise is to release energy in the lower extremities by allowing it to move upwards. Beginners unfamiliar with yoga might find Kundalini more physically and mentally challenging than they are comfortable with. Kundalini is one of the more spiritual types of yoga that is practiced. Also, it is physically intense.
Bikram is a style that is more generally referred to as hot yoga. It is a comprehensive workout that includes all the components of fitness: muscular strength, muscular endurance, cardiovascular flexibility, and weight loss. This is the only yoga style that specializes in using a heated environment. The room is usually maintained at a temperature of 95-100 degrees. The heat and energy expelled in this vigorous yoga session will cause toxins to be released through the seat glands.
This form of yoga increases flexibility by warming the muscles and joints. Since this style involves a strenuous environment, it is not recommended to pregnant women, and people who suffer from high blood pressure and heart conditions. For people who are injured, this is used in therapy to improve the physical fitness and range of movement for injured limbs.
Ashtanga is often called power yoga. Ashtanga means 8 limbs in Sanskrit, which refers to the eight limbs of yoga. This style is very physically demanding because of the constant movement from one pose to the next. There are six different Ashtanga series through which a student progresses at his or her own pace. Ashtanga yoga is extremely popular. It is a vigorous, athletic style of practice. It appeals to those who like a sense of order and who like to do things independently.
During a Asthanga yoga class, the participants jump from one posture to another. Therefore, this type of yoga is not ideal for beginners or individuals who are not in very good physical condition.
If you’re thinking about taking up yoga, you may want to try one of these forms. Each type has its methods to improve your physical and mental health.
About the Author
William writes articles for various topics. His specialty is dog health but he has various other interests.
ALA Omega 3 – Healthy Hair
This show sheds light on the urgent need to create health awareness with special focus on disease prevention and management by rational use of ALA based Omega-3 which has been restricted to the zone of non-veg food items but now its available in vegetarian form. This show not only highlights the good news for veggies but also explains the meticulous effect of this fatty acid on different body organs with the help of experts.
Video Rating: 5 / 5