Category Archives: Health

Meditation

Imagine entering a doctor’s office and being greeted by a sign saying,”Quiet, Meditation in Progress,” and finding a waiting room full of people sitting with eyes closed. The doctor seated amongst them opens one eye and motions to you sit down and join in. Could this vision be the missing component of healthcare reform?

Many progressive doctors are championing the need for prevention and lifestyle changes as a way to reduce healthcare costs, yet reams of scientific research indicates that meditation may offer a short cut to this major overhaul in health consciousness.

A truly healthy lifestyle-change begins within, with a change in attitude and feeling about ourselves. Society teaches us to direct our attention towards material gain and sensory stimulation-chasing after fulfillment in the world of product consumption. The result is usually exhaustion and lack of connection to our bodies and inner well-being. It is no wonder we have allowed our healthcare to be based on consumerism, too. When we are sick, we buy a ‘magic’ pill to fix us and pay for expensive treatments and consultations. Looking outside ourselves for health, we suppress symptoms instead of dealing with the root causes of illness.

Taking care of the body starts with taking care of the Self within. Medical doctor and author Frank Lipman suggests, “Ultimately the most effective way to increase the health of the nation and to cut healthcare costs is by taking responsibility for our own health and learn prevention. It has been repeatedly shown that what we eat, how we respond to stress, how much exercise we get, our exposure to chemicals and the quality of our relationships and social support systems is powerful medicine.”

The missing link to creating this health consciousness is creating the inner strength and clarity of mind necessary to make healthy decisions. Day to day choices about what to eat, when to go to bed, how much exercise to do, how to handle stress at work-all depend on our mood and state of mind. An effective meditation practice that releases stress and deepens our connection to inner contentment and mental clarity is the best foundation for creating healthy habits that last.

Fortunately, science has taken the mysticism out of meditation and its effect on health. In the market place of self-help and meditation practices, subjective reports are unreliable for the purpose of healthcare reform. But researchers have studied what happens in the brain during meditation, and how meditation effects metabolic rate, blood lactate, heart rate, blood pressure and aging.

As early as 1971, scientists started looking beyond the subjective reports of meditators and investigating the physiological correlates of the meditative state. In the physiology laboratories of UCLA, the TM Meditation technique was found to produce decreases in oxygen consumption, respiratory rate, heart rate, muscle tension, and blood pressure, and a greater increase in skin resistance (showing a more relaxed state). Since that time, over 600 studies have been published in scientific journals. TM is the most widely researched of all meditation techniques, showing extensive benefits for mind, body and behavior. Healthcare reformists in Washington, overwhelmed by pharmaceutical lobbyists, should consider these findings on health savings :

o A study published in the journal of Psychosomatic Medicine found that the TM group had 55% less medical care utilization, both in-patient and out-patient, compared to controls matched for age, gender, and occupation. The TM group had lower sickness rates in all categories of disease, including 87% less hospitalization for heart disease and 55% less for cancer. [1]

o Compared with the five leading anti-hypertension drugs over a period of 20 years, a study published in the American Journal of Hypertension indicated that the TM technique had the lowest cost and the most health benefits. The cost reduction of TM ranged from 23.7% to 72.9% less than the anti-hypertensive medications. [2]

o People who practice TM spend 11% less annually on health care than the general population. [3]

o Research shows that the TM technique also strengthens health by decreasing habits such as tobacco, alcohol and non-prescription drug usage, which are behavioral correlates of chronic stress and result in millions of dollars in health-care expenditures each year. For
example, figures from the Campaign for Tobacco-Free Kids assert that smokers cost the economy $97.6 billion a year in lost productivity.

Changing the healthcare model from focusing on costly disease treatment, to preventative care with meditation as a core practice, will create a health care system that will not only be cost effective but create a higher standard of what it means to be healthy.

1. Reference: Orme-Johnson, D. W. (1987). Medical care utilization and the TM program. Psychosomatic Medicine; 49(1): 493-507.

2. Reference: Schneider RH, Alexander CN, Staggers F, Orme-Johnson DW, Rainforth M, Salerno JW, Sheppard W, Castillo-Richmond A, Barnes VA, Nidich SI. A randomized controlled trial of stress reduction in African Americans treated for hypertension over one year. American Journal of Hypertension, 18:88-98, 2005.

3. Herron, R. E., Hillis, S. L. (2000). Impact of the TM Program on Medical Expenses. Abstracts of the American Public Health Association 128th Annual Meeting and Exposition, Nov. 12-16, p. 178.

Stress Solutions

We’re flooded by information, news, new ideas, technology, work, personal demands, relationship problems, financial worries, etc. Even during times of relaxation, we’re aware of pressures and problems. The body has to function in a heightened sense of arousal and alertness, in the fight-or-flight stress response with its associated cascade of physiological reactions. The anxiety sends constant signals and internal alarms of survival fear coursing throughout our bodies and minds.

All of this makes it nearly impossible to tune into our inner selves, our true nature. Meditation techniques help us clear our minds, manage our emotions, get rid of stress, become truly calm and relaxed.

Whenever we experience stress, our bodies automatically react to prepare us for the stress reaction of fight or flight/run/avoid. When faced with extreme danger, this reaction can be a life saver. A prolonged state of such arousal, however, can lead to physical damage and disease in every part of the body and mind. Meditation has an opposite effect to this stress reaction. It helps to restore the body and mind to a sense of inner calm, assists in cellular repair, while preventing the damage from the physical effects of stress.

The more we meditate, the more we move away from the superficial stresses, the worries, anxiety and tension that mostly happens in the left brain with high tension beta waves. It allows the right brain with its slower alpha waves to become more prominent. When relaxed, we have whole brain function where left and right brain work as an integrated whole, making us happier, healthier, more creative and able to solve problems and find solutions. Meditation, just like any new technique learnt, requires patience and practice, but as you continue to meditate every day, your patience will actually increase!

Meditation involves concentrating on an object, such as a flower, a candle, a sound or word, or your own breath. Over time, the number of random thoughts diminish. More importantly, your attachment to these thoughts, and your identification with them, progressively lessen. Thoughts will still intrude, especially when you start practicing meditation for the first time, but once you become aware of this, attention is gently brought back to the object of concentration. Meditation can also be objectless, for example consisting of just sitting, standing or walking.

Experiences during meditation vary from one person to the next. Relaxation, increased awareness, mental focus and clarity, and a sense of peace are the most common results of meditation. Meditation, however, is a complete practice in and of itself. The experiences and benefits are only an added bonus, and not the main purpose at all! Never meditate with any goal in mind, like ‘am I doing this right?’, ‘is this working?’, ‘will I heal, work harder, earn more money?’, or mindless monkey chatter: ‘this is nonsense, I’m wasting my time!’, ‘people will think I’m a fool!’. Your mind will be captured by your thoughts again, going off on a tangent, completely forgetting that you’re actually meditating. This will spoil your practice and the benefits of meditation. The best attitude is not to have any expectations at all. The ego self and inner self will soon form a relaxed relationship of integrated wholeness, living together in peace, learning from and growing from strength to strength.

Since meditation involves becoming more aware and more sensitive to your inner self, you might find unpleasant parts of yourself also rise to consciousness, by way of deeply buried strong negative emotions. That’s okay. Make peace with all you are and let go any attachment to painful emotions and thoughts. Become aware of them, discuss them with a mental health practitioner or friend, if necessary. Work with and through them, learning more and more about yourself and life in the process. Then trust, surrender and let it go.

Failure to experience silence, peace of mind, mental clarity, bliss, or any other promoted benefit of meditation, is not in itself a sign of incorrect practice or that one can’t concentrate properly or long enough to be good at meditation. Remember, meditation is not a goal oriented practice. It’s not the usual striving for perfection, improvement and achievement of your everyday life! Whether you experience peace or bliss is not important. Being disciplined enough to practice regularly, preferably at the same time every day, in the same spot, always trying gently to return your thoughts to your chosen focus of meditation, is important. It is very difficult for the Western mind bathed in left brain consciousness, to become still. It really takes some practice for you to let go of thoughts, ideas, expectations, fears and worries, even for 10-20 minutes a day! Don’t be concerned: you remain consciously awake, aware and in control! Nobody or nothing will ‘steal’ your mind, put thoughts in your head or hypnotise you!

There is no right or wrong technique – choose one that’s right for you! You can practice meditation without belonging to any specific religious order. Meditation has, however, always been a part of all religions, Eastern and Western, Islam, Buddhism, Christianity, Judaism, Sufi, Hindu, Muslim, etc. If you find it very difficult to practice on your own, or with tapes or CD’s, it might be well worth your while to join a meditation group. There are Transcendental Meditation groups in all the major centres, also visualisation, Buddhist retreat centres, etc. Go on a quest, explore and search for a practice that fits and soothes your soul. An old Chinese saying to assist you on your journey: ‘When the student is ready, the teacher will appear’. The ‘teacher’ being a person, book, group, your own life and relationships!

Tips for meditation practice:

  • Do it every day, preferably at the same time.
  • You can do it early in the morning upon waking or at sunset, or both. Some people find it beneficial to meditate in the middle of the day.
  • Keep your eyes open, half open or closed. Just be aware that wide open eyes tend to wander!
  • Do it preferably before, rather than after, a meal.
  • Pick a special spot that you use only for meditation. Use a comfortable chair, cushion, or mat; arrange your own special relics (sea shells, crystals, feathers, dream catcher) and perform your own cleansing (a warm bath with your special choice of oils, or a handful of course sea salt) and focusing rituals (lighting a candle, saying a prayer, burning aromatherapy oil in a burner, lighting incense, etc.). Give your creative imagination free reign! Let this be the distinctive place where you honour your inner being, looking forward to the privilege and comfort of its enveloping grace every day. With slight adaptations, you can also create a meditation sanctuary at work – all you need are a few likeminded colleagues, a small private room and creative imagination!
  • Sit with the spine straight, head and chin lifted, arms and hands relaxed in your lap. You can sit cross legged on the floor with a small cushion behind your buttocks, lifting them, or in a comfortable chair. Lying down, you’ll easily fall asleep. This is fine for rest, but you won’t be meditating.

How to meditate

All you need:

  • A quiet place
  • A few minutes
  •  A willing mind

    * Sit in a comfortable position to enable you to relax completely. Use a comfortable chair, or sit cross legged on the ground.
* Close your eyes.
* Focus on your breathing and make it deliberately deep and slow.
* With each out breath, feel yourself relaxing more and more. Notice any thoughts and simply let them float by like clouds in the sky. Try to detach from your thoughts. This quieting of the incessant monkey chatter of the left brain, is the most difficult part of learning to meditate!
* Try to do this for 5 minutes in the morning and evening. Gradually increase this to 20 minutes twice a day.
* Remember the 3 P’s: practice, patience, perseverance! Learn to just sit there, doing nothing, simply being!
 
Health benefits of regular meditation practice

  • Complete relaxation with a decrease in stress hormones and other stress chemicals, with muscle relaxation, improved oxygen and nutrient supply to all cells and systems, also improved clearing of toxins, debris and cellular waste.
  • Reduced metabolic rate
  • Increased blood flow with oxygen and nutrients to the brain
  • Reduced cortisol and other stress hormone levels (as opposed to an increase during long term stress)
  • Reduced muscle tone (as opposed to muscle spasm associated with stress)
  • Integration of left and right sides of the brain with whole brain functioning. creation of new communication pathways between the logical right and creative left sides of your brain, balancing your brain and giving you a whole being experience. Areas in the brain associated with positive emotions like happiness, peace and joy are activated. All of this leads to increased orderliness of brain function, access to unconscious resources and abilities, allowing creative imagery, problem solving skills, clarity, productivity. There is also an increased ability to make good decisions based on values, improved mental alertness with more energy, vitality and a relaxed, focused mental alertness, leading to learning in an effortless manner
  • Dramatically improve your learning ability, memory, intuition, creativity, perception and ability to focus, concentrate and think more clearly!
  • Lowering of blood pressure and breathing rate
  • Improved immune system function with higher levels of antibodies
  • Increased self awareness and management of thoughts and emotions
  • Improved production of vital, pleasurable brain chemicals (e.g. endorphins and serotonin) related to longevity, wellbeing, vitality, happiness and quality of life

More benefits of meditation 

  • Reduction in health care costs, need for medicines, visits to hospitals, doctors and other primary care health professionals
  • Reduction in major risk factors for disease: high blood pressure, high cholesterol levels, cigarette smoking, alcohol consumption, drug abuse, obesity, cardiovascular reactivity to stress, anxiety, depression, hostility
  • Enhanced appreciation of health protecting factors, e.g. job satisfaction, love of life and psychological health

Using Meditation for Health Benefits

Meditation has for many centuries been associated with spiritual health and a general sense of well being. Those in the Eastern countries, where meditation has always been widely practiced, may have recognized its holistic effect, and the direct part meditating can play in good physical health as well as spiritual.

In Western countries, though, there has mostly been a dismissive attitude to the part the practice of meditation can play in health. In fact, any benefit from meditating was mostly derided until recently. Health, of course, is the profession of doctors and support professionals, so while doctors have been widely dismissive of meditation as a health aid, it is not surprising the general public in Western countries have followed their lead.

In some ways, though, those traditional attitudes of the medical profession do not stand up to close examination. How often have you heard of a patient being told, on being examined, that there is nothing wrong, “it is all in the mind”? There you have a doctor saying, without hesitation, that the patient’s symptoms are all in the mind; they come from the brain and are not “real”. So, if they acknowledge so readily that the mind creates symptoms, why dismiss entirely that the mind cannot also play a part in cures or improvements in health?

It has also been common for doctors to dismiss some improvements to a patient’s symptoms, when taking a non-drug treatment, that it is merely a placebo effect. In other words, the improvement is “all in the mind”. On these occasions, the doctors, in trying to dismiss the patient’s health improvement, are acknowledging that the patient’s own mind has brought about that improvement.

The human mind, of course, is in contact with the whole of the body 24 hours a day, so if you look at it from that angle, the mind and body, physical and mental health, are all inextricably linked at all times. As meditation helps to establish more self control over your mind, it does leave wide open the possibility that meditating can be used to affect health. In recent years, some health practitioners have come to realise that meditation can have some health benefits, and these are the areas where interest has been most focused:

1. Most modern doctors will acknowledge that stress is a source of health problems, and some now acknowledge that meditation can reduce stress and help people to relax.

2. There has been some study into blood pressure being lowered during meditation. That is one positive use of meditation on health that I can vouch for, as I have measured my own blood pressure during meditation, and brought my diastolic reading down by 10 points or more, on several occasions.

It is good to read that some hospitals and doctors are incorporating some stress reduction therapies, such as meditation and massage, into their every day activities. In fact, my first experience of yoga meditation was 10 years ago, in a class organised jointly by the local hospital and council. I was the only “baby”, being under 50, in the class, which was aimed at those with some physical restriction (in my case fused vertebrae) and thus attracted mostly those in their late 60’s, 70’s and 80’s. All felt some benefit from the sessions, including two patients with Parkinson’s disease. No miracle cures, but they did say it helped them.

While there is a lack of scientific study into meditation and health, it is probably wise not to ignore the possible benefits to your health in meditating, especially as a preventative measure against stress. For specific health problems, you should follow your doctor’s advice, but there is no reason you should not ask if meditation, or other relaxation techniques, may help you. These days, you may be surprised by his or her answer.

The Health Advantages Of And Medical Conditions

You’ve likely heard about the health benefits of yoga in improving mental and physical health and improving flexibility, and you might assume that meditation is the same thing. Although meditation can certainly be incorporated into yoga, it is an entirely different practice.

How Meditation Works

Meditation involves stopping your mind while maintaining a state of awareness. It is much more than sitting and concentrating in a quiet area for a designated amount of time; it involves clearing your mind of all thoughts, achieving a deep inward peace, and maintaining alertness in the process.

People often use certain postures, breathing techniques, and even chants to help facilitate the process, but these are not required, and they are not the act of meditation itself, just support Tools.

As a beginner, you should take a meditation class (or a yoga class that heavily emphasizes meditation) or invest in a video that introduces you to the concept of meditation and teaches you various techniques for facilitating the process. It is not as easy as you may think. Achieving a profound, deep sense of self, a “thoughtless alertness,” requires guidance at first.

Specific Ways That Meditation Improves Health

Not only is meditation one of the very best ways to reduce stress, which is linked to a whole host of health issues and according to the Benson Henry Institute, 60 to 90% of doctor visits are for conditions that are caused by stress, but Harvard University researchers conducted a study that connects deep relaxation to genetic changes in the body.

They found that “disease fighting genes” are more active in people who regularly practice meditation, compared with people in the control group.

These genes protect the body against a number of health issues, including:

• Heart Disease

• Asthma

• Infertility

• Arthritis

• Various skin conditions

• Irritable Bowel Syndrome

• Meditation even helps to boost immunity, and studies show that cancer patients have recovered more effectively due to meditation and are less at risk for developing another tumor.

• The benefits of stress reduction cannot be overstated.

Meditation makes the body less responsive to stress hormones, which lowers blood pressure, improves blood circulation, improves digestion and immunity, and establishes emotional and neurological “balance.”

How does this work exactly?

It largely comes down to hormones. Stress hormones such as cortisol and adrenalin increase blood pressure and heart rate, while “feel good” chemicals such as serotonin, which are released in a state of relaxation, work to repair cells.

More Health Boosting Benefits Of Meditation

• According to the Benson-Henry Institute, Chronic pain patients reduce their physician visits by 36% when they practice regular meditation

• Cardiovascular Quality and Outcomes, a journal of the American Heart Association, reported in their 2012 issue that a 5 year study on patients who had coronary heart disease found a 48% reduction in deaths, heart attacks, and strokes in those subjects who regularly practiced Meditation versus those who did not.

• An analysis of a controlled trial, published in the Journal of Alternative and Complementary Medicine on October 2013 reported significantly greater effect of Meditation in reducing anxiety over conventional medical treatments and other forms of meditation and relaxation practices.

• According to Behavioral Medicine, Volume 16, a 50% reduction in visits to HMO doctors was found when a relaxation-response based practice, like meditation is used.

How To Incorporate Meditation Into Your Life

Here are ideas for incorporating meditation into your own life. Beginners should focus on numbers 1 and 2, and over time experiment with the other ideas.

1. Participate In A Group Class. You may be able to find a class in your community specifically dedicated to meditation, but due to popular culture, it may be easier to find a yoga class that heavily focuses on meditation, such as Kundalini Yoga or Ananda Yoga. Many people prefer taking these classes long-term as opposed to meditating by themselves because the group setting helps them to better focus or because they enjoy the sense of community.

2. Use A Video To Guide Your Meditation. Some meditation videos can be found for free online, such as through YouTube, or you can order a professional DVD or online subscription. If you prefer a mix of yoga and meditation, the best types of yoga to focus on include Kundalini, Ananda, Jivamukti, and Integral.

3. Devote 20+ Minutes In The Morning Or Evening. Research shows that just 20 minutes of consistent meditation sessions can have tremendous health benefits. Make time before your day starts or before you go to bed to meditate. Some people find that their minds are clearer at these times.

4. Use Free Time To Meditate In Nature. Many people find that sitting in nature – under a tree, on top of a mountain, or in a quiet place in the sunshine – helps them to facilitate the meditation process. It’s also a great way to get outside for Vitamin D.

5. Meditate While At Work. This is certainly the most difficult way to meditate because distractions at work can interrupt the process, but many people have been able to achieve a state of meditation while performing job duties. Talk about being dedicated to the cause!

Achieve Ultimate Weight Loss,Health & Fitness Success

Don’t we all want to look and feel better, prevent disease and illness, live a longer more vital life and improve the quality of their life in every way possible too?
I have found through my experience as a fitness professional that the best Fitness/Wellness Programs are those designed to help you achieve your goals in the most effective, healthy and time-efficient way possible.
I’d like to share some important and vital steps toward Obtaining Weight Loss and better Health and Fitness Success.

Optimum Nutrition: Fitness results or fat-loss efforts are best if you don’t ever skip breakfast. Breakfast is the most important meal of the day. The right breakfast is key. You should be eating three nutritionally balanced meals each day, and you should have at least two or three healthy snacks. This keeps your metabolic furnace fueled, so you burn additionally at a faster rate. Healthy fats are necessary to your body for a bunch of reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. If you are a committed consistent exerciser you should eat a gram of protein per 1 pound of your weight. So if you weigh 120 Lbs. you should eat approximately 120 grams of protein per day. The majority of your carbohydrates should come from vegetables and fruit.

Remember the ones with high water content like, grapefruit, tomatoes, cucumbers, cantaloupe and strawberries, will fill you up nicely. Eliminate junk foods. Fried foods and white, refined sugar and breads are junk. If you’re trying to lose weight and reduce fat, merely abolish these foods totally from your diet. Drink ample amounts of fresh water. The recommended amount is approximately 8 glasses, or 64 ounces, of water every day. You need to drink even more when you are exercising. Eat frequently throughout the day. You need to be eating three nutritionally balanced meals each day with two to three healthy snacks in between. Your metabolic furnace will be continually fueled and you’ll burn additionally at a faster rate. This seems contrary to what we’ve all been brain washed to believe in the past, but this is the absolute truth.

Dynamic exercise: Set some short-term goals. This enables you to stay on top of your progress and keep you motivated when you don’t feel like exercising. A key fitness “secret” is to keep a journal of your cardio and resistance training workouts, as well as your daily nutritional intake to insure your fitness success. Don’t miss your exercise engagement with yourself. Don’t waist time and more importantly chance injury by exercising incorrectly. Get well-informed on the absolute best ways to exercise. I always recommend hiring a personal trainer to create a program for you and teach you how and what exercises to do correctly. Statistics prove that those who comprehend how to exercise properly get the best results faster. Always stretch first before your work outs. Some benefits of stretching are improved flexibility, better blood flow and muscle recovery, eases low back pain and numerous other things. For maximum fat-loss you need to make your cardiovascular exercise low intensity.

Your heart rate during cardio exercise should not exceed 60% to 75% of your maximum heart rate. Try wearing a simple heart rate monitor during exercise so you always stay in your peak fat-burning range. Take it easy in the beginning of your fitness program. There needs to be a conditioning period before it is safe to move forward more aggressively. Start with two days per week of 30-minute light resistance training (using weights or resistance machines) then cautiously and consistently add more days for a more enhanced outcome. Always work the largest muscle groups with compound resistance movements. This means it incorporates multiple muscle groups at one time and in one exercise.

Resistance (weights or machines) is the best and quickest way to lose fat and tone and firm your body. When you have advanced your fitness level, exercising should get somewhat more rigorous. Endorphins will rush through your veins in an intense workout providing you with the “feel good” drug or “euphoria” that will keep you coming back for more. Try to appreciate the experience and truly enjoy the process. Developing the habit is the hardest part. But I promise if you give it thirty days at least, of your earnest efforts and patients, a little investment of time will pay off with an abundance of healthy and happy befits forever.

Hormonal Balance: Many people complain that they don’t see any weight loss, improved strength, fat reduction in spite of consistent nutrition and exercise programs. This can be truly frustrating. I, my self being 43 years of age have experienced a little of this frustration as well and am now seeing wonderful results after getting my hormones into balance through natural hormone replacement therapy. Hormone (thyroid, estrogen, progesterone, testosterone, DHEA, and Human Growth Hormone) deficiency is responsible for many of the symptoms of aging. Severe deficiency over prolonged periods of time might result in illness, physical impairment, disabilities, morbidity and mortality. You can literally turn back time, turn back your biological clock 20 years… enhance your sexual performance, remove wrinkles, excess body pattern fat, restore hair color and growth, strengthen your immune system, increase energy and cardiac output, rejuvenate your body and mind, revitalize your heart, liver, kidneys and lungs through current state of the art , anti-aging techniques which includes avoidance of risk factors of disease, optimum nutrition, Dynamic exercise and Training, caloric restrictions, antioxidant therapy, and if necessary hormone replacement.

Hormone replacement therapy is relatively easy to treat and is readily available today. Numerous scientific studies over the past thirty years or more have proven it’s effectiveness in the reversing of the mal effects of old age.

Positive Motivation: Every single thing is the result of thought, and must first be in the mind of the person creating it before the manifestation of the material can exist. Our bodies, success and happiness are unconsciously hereditary patterns and are our subconscious impressions. When we consciously direct our thoughts to our own desires we do this by the same law and our results are just as absolute.

Positive affirmations are fabulous to repeat to yourself daily to insure a successful, positive creation. Affirmations imprint on your subconscious mind what you want to manifest in the present and future. Fix in your mind the mental image or pattern of what you want to manifest or create and it is sure to be realized in the material world. Visualize a mental picture of physical perfection, picture every detail and repeat; 10 times each, 10 times daily. I AM young, beautiful, healthy, happy, harmonious, loving and successful in all areas of my life. You can create your own script for your perfect mental picture or pattern of your hopes, dreams and desires: Repeat your affirmations while looking in the mirror at yourself with love and kindness.

Meditation Techniques for Beginners

Maintaining mental balance, reducing anxiety, as well as distress and sadness, can be achieved through meditation. How is that possible? Well, in order for us to really appreciate the benefits of meditation, we need to recognize how it runs its course. Basically, it’s having an amicable relationship with the mind.

Before applying meditation techniques for beginners, a man or woman usually has little or no understanding of the mind. It’s like a relative that you just met. He’s basically a guest who’s free to enter our home unquestioned.

You will suddenly discover that you can take charge of your mind. Now that you understand how beneficial meditation can be to your mental health, you want to give it a try. You give meditation a go because you want to do something others can’t – nurture your mind. There are many aspects and those that can mess with your mind and out of desperation or curiosity you resolve to learn how to meditate.

Deciding on the meditation techniques for beginners that would work for you is a continuous process. It enables you to fully understand yourself currently. If you’re not diligent enough, you won’t benefit from it. You will go through the notions of meditation but the truth is won’t find inner peace but a consistent flow of thoughts. That experience won’t last. If you stick to the routine, you’ll soon get that inner peace.

In the process, you will come to the knowledge that underneath all of your thoughts, there always is inner peace.

Once you learn how to meditate, you’ll find out that using the various meditation techniques for beginners will enable you to watch your thoughts and stay uninvolved in them. Most of the time it’s easy but sometimes it certainly is not and once that takes place, you’ll find yourself fending off a thought. By then, you will discover the fact that parade of thoughts has beaten you and you just let it pass.

As you study how to meditate, the test and blessing will depend on you transferring the ability of observing your brain in the daily activities of life. To keep on undertaking meditation until you get to the point where pessimism won’t be able to faze you. Generally, you’ll feel hurt but that’s normal. But it’s something you can conquer and triumph over. Whatever meditation techniques for beginners you have applied will manifest. You will no longer let yourself fall prey to all images your mind produces. You’ll feel an inner calm and that’s one of the many benefits of meditation.

Health benefits of meditation consist of an even more unprejudiced mental condition with emotional liberty from pessimistic thoughts and inner peace. You begin seeing things at a different light because your thoughts are now exempt from encumbrance. Simplicity and freedom from within are manufactured by a definitive knowledge of self and life.

Islands of Health and Vitality

Living in areas where air pollution exceeded all permissible measures and where most of residents breathe with a half a lung capacity, problems like children’s asthma, chronic bronchitis and similar ailments, have become a major problem of modern life.

The oxygen we breathe is the basic element of life because all the cells in our body need it for normal functioning. We need 10 times more air than food and water. For each problem there seem to be instant solutions that have only a short-term effect. Such a way of life affects the health which we do not have time for, and with the emergence of health problems, we lose the quality of life.

The last oases of a normal pace of life are the islands which attract a growing number of visitors searching for peace, meditation, health, and achieving balance of mind and body.

Ideal climate suitable for treatment of respiratory diseases

Two islands in Croatia’s northern Adriatic region, that belong to Kvarner bay, the bigger Mali Losinj and Susak a smaller one, were proclaimed climate resorts and rehabilitation centers in 1892 under the national law of the Austrian government in Vienna. It is due to these facts that the island Mali Losinj is now a well-known climate resort across the world.

The island of Susak is extremely suitable for organizing climate therapy because it has a series of benefits from a mild climate throughout the year, very hot sea and hot sand in the summer and emphasized humidity all year round. Susak is still an oasis of peace because there are no mass tourism and road traffic, air and sea are very clean because there are no the industrial or other pollutants.

On both islands, there are no plants that produce accented allergens, and conditions for hay fever and other allergic diseases caused by plant pollen. In fact both islands are perfect place for organizing climate therapy for a number of diseases, especially for children (island Losinj) and for the treatment of infertility in women (sand beach on Susak island in Bok Bay).

The town, Mali Losinj, has become a well-known Mediterranean centre of excellence in rehabilitation and those in need of rehabilitation support due to working in polluted conditions, harmful effects of smoke, fumes, and other irritating particles.

The true scents of the sea and invigorating aromas of therapeutic plants on Losinj, reduces the stress in anyone who comes here. The footpaths by the sea take you back to nature and walking. These simple actions, walking and breathing the sea aerosol mixed with the richness of essential oils of herbs that grow in abundance on this island, give results at the level of each of our cells, and our body system in general.

Do you know people feel very good on Losinj because of the prevailing annual feeling of pleasure from chilly to warm and hot? The feeling of ‘very hot’ never happens, and ‘very cold’ is very rare.

Based Meditation for Beginners

Slowly, meditation is detaching from its image that it is a strange spiritual custom practice by ascetics and monks in Asia. Some famous people and personalities who meditate include Gwyneth Paltrow, Rivers Cuomo, and David Lynch. Meditation helped military veterans deal with their post traumatic stress disorder. An increasing number of research shows that meditation has a noticeable effect on human’s brain that promotes different types of health and wellness. People who are interested may need to overcome the hurdles of meditation such as the perception that it is hard, painful, time-consuming and complicated – and religious.

Even though there are many types of meditation – from meditation of the transcendental kind to Zen meditation – health professionals agree that a beginner should not mind struggling with them. Meditation is easy and simple, even beginners can do it and everyone can benefit from it.

Find some free time in a calm and quiet place as you can at least 20 minutes or more. Meditating with interruptions from your gadgets and computers will not really work. Some traditions use the physical position lotus position or also known as Indian sit. In Sanskit, this is known as mudras – the famous sitting position in the ground. If you are not comfortable with this sitting position, you can sit on a chair instead. Do not just sit but try as much as possible to do something. Don’t start immediately with meditation but let your body and mind settle first before starting. Life is already stressful as it is, do not add stress by doing meditation in a hurry. Try to pick something and gently draw your attention into it. It can be an image – mental or physical – or your breathing which works easy and natural. You can meditate with eyes closed or open, whichever works for you. A mantra may also aid you during meditation. It is a voice or sound that you build in your mind. When your mind starts to wander, slowly go back to the present condition. During your meditation, you will feel that your mind gets quieter than before.

Meditation is an easy technique. You do not have to worry about whether you are doing it right or wrong. That’s a wrong way to start your meditation. Avoid getting angry or frustrated with yourself and in your mind. If you need to stop your meditation, gently do it slowly. Do it smooth and not harsh. Enjoy first the state you built and do not forego of it as soon as possible. Repeat your meditation as needed. It will be very effective if done regularly. Do it always for a long period. It does not need to take many hours or every day. A 20-minute meditation is effective if done always.

Medication techniques for novice are not as hard as you imagine. It is a wonderful experience that will change your life in many ways. Meditation helps treat anxiety, stress and depression. It provides inner peace without the aid of chemicals and medical treatments. Binaural beats and sounds help beginners in their meditation. Focusing on your breathing is one if the simplest technique that you can master in meditation. All you have to do is base your breathing on the sound and feeling of your breath. Do it in a quiet place where do will not be distracted.

Intriguing Advantages and Wonders of Meditating

The possible life changes which derive from meditating are so significant that a person couldn’t possibly ever even fathom them ever coming to fruition until they are experienced. If you appear to be overwhelmed and are searching for answers or you are feeling like you have no place in this Universe, silently meditating will reveal the force to resolve your suffering. Maybe you have no more than one single major conflict about which you need clarity or you are wanting to recover from an unhealthy habit such as cigarette smoking.

Despite the conflict you are experiencing, your probability of getting resolution through silent meditation is excellent! Perhaps it won’t happen in your first couple times meditating, but it is possible. It really depends upon the amount of time and effort you lend to clearing all the confusion from your mind while meditating. What are some of the powerful benefits of meditation that will leave you pondering why you didn’t consider meditating earlier?

Psychological Benefits of Meditating

Mental Clarity

Silent Meditation is a time to focus on the second at hand. It’s an opportunity to identify what is ‘garbage’ and that which is reality; and this can only come about by paying attention to your supreme intuition that lives deep within your core. Get rid of grudges here, listen to what is right, and sort out conceivable resolutions.

Self Esteem

Over time as you get more practice meditating and making the decision to cater to your higher being, you will acquire a healthy self image through immense insight. You are going to be more comfortable with who you are no matter who else is around and live with a sense of modesty – neither requesting too much nor turning away when it’s your time to win.

True Contentment

Serenity is a fantastic benefit of meditating that enables you to tap into calmness no matter where you are. Keep in mind that anxiety is caused by fretting over days passed. When you are afraid, it’s generally because your thoughts are somewhere else and you are by yourself. There is nothing and nobody with you in the land of what-ifs to offer you support; and it’s intimidating when you’re without support in a different place. Meditating provides you with daily practice on keeping yourself in right now; and it’s a useful tool you can use at any time all through each day!

A Lower Level of Emotional Tension

Emotional Stress is accompanied by a multitude of side effects and can result in an influx of emotions causing sleeplessness, indiscriminate irritation, intellectual complications and a variety of other emotional and physical adverse effects that can all be significantly lowered and done away with as time passes by practicing meditation.

Health Benefits of Meditating

Increased Life Span

It is possible you might already be familiar with the correlation between emotional tension and failing health, however the truth is: The physiological response of many mortals to emotional tension isn’t a mystery to the world of healthcare. Emotional stress has been proven to cause some of the most harmful physical conditions such as high blood pressure level, overeating and obesity, cardiac arrest, lower white blood cell count and a great deal more. And then add the completely mind-consuming adverse reactions of tension such as bodily hurt, muscle spasms, and head pain. Upon taking favorable approaches in your life like silent meditation and consistently deciding upon more self identifying behaviors, you can easily become much less affected by emotional tension and turn out to be increasingly probable to have stronger health and well being for a longer lifetime as a result.

Enhanced Blood Flow

Silently Meditating is usually performed by focusing on very long, consistent breaths. This variety of inhaling and exhaling works miracles for lung health, skin and cell replenishment, heart health, and even brain functionality!

Spiritual Gifts of Meditating

The spiritual gifts of meditating are without a doubt the most compelling good reasons for meditation. So getting to the final answer to the question: Why do meditation? The number one answer is: To become aligned with the Universe and to be aware of the Life Force Energy flowing through every last living being.

Increased Intuition

Many declare that looking back is 20/20; and this is usually a fact. Visualize having this type of foresight in everything before-hand, though. Repetitively practicing mediation enables you to acquire a profound instinctive understanding of what should be taken next to help you attain your goals. Upon becoming aware of your personal oneness with the Universe, it becomes increasingly tough making the ‘bad’ option; given that you seem to be guided intuitively in the direction you should be.

Health Benefits of Meditation

Anxiety, depression, insomnia, high blood pressure, irritated bowel syndrome, erectile dysfunction, migraines, and fertility issues are just a few of the many stress-related illnesses that are becoming more prevalent in today’s society. Stressors suck away our life force like a parasite pilfering our sustenance, leaving us feeling depleted in ways we are often not fully aware of. Stressors are anything that throws your body out of balance. One of the most important health benefits of meditation is the profound effect it can have on your level of stress. Meditation can help you bring your body and mind to a relaxed state, which has a significant impact on the nervous system. By developing a daily meditation practice; be it 5 or 15 minutes; you can learn to identify the stressors in your life and start to neutralize their effect on you.

It is easier to understand the link between meditation, stress, and health problems once you familiarize yourself with the delicate balancing act being performed by your autonomic nervous system. Your autonomic nervous system consists of your sympathetic and parasympathetic nervous systems. Your sympathetic nervous system is often what is referred to as your fight or flight reflex. Human beings were built to survive in the wild before dinner could be whipped up with a phone call and danger was a subway door closing making us a perilous five minutes later to our destination. Nonetheless, be it tiger or tax time deadline, your body still responds to stressors in the same manner.

When you are stressed, your heart rate, blood pressure and muscle tension suddenly increase; blood flows away from your vital organs towards your extremities; brain wave activity becomes intense; digestion is inhibited; fertility is inhibited; adrenaline & cortisol are released; the immune system is weakened, and all because you are stuck in traffic that you are going to be stuck in whether you stress yourself out or not.

Relaxation triggers the parasympathetic nervous system. This system has the opposite functions of the sympathetic nervous system. The functionality of the parasympathetic nervous system is much more subtle and organ-specific than the aforementioned fight or flight system. When you relax your blood pressure and heart rate decrease, muscles relax, brain waves slow down, sexual arousal increases, and your bowel movements become smoother. In order to trigger this relaxation response, one must focus the mind on something repetitive like breath, sound, or movement, and attempt to let go of all other thoughts. The important thing to keep in mind is that the attempt to let go of all other thoughts, however unsuccessful it may feel, triggers the relaxation response. Every time we meditate, we help bring the mind and body into balance.

Meditation can be a wonderful tool for combating stress and stress related issues. The toll all these tiny stressors, stacked upon each other daily, takes on us is often underestimated. Through meditation, we cannot only counteract some of the physical symptoms, we can learn to address the sickness head on and become more aware of what our stress triggers are.