The Only 5 Things you Need to Know to Begin a Meditation Practice

Always wanted to meditate, but didn’t know how? There’s a lot of confusing information out there about all the different types of mediation. But if you just want to do something basic to see how it positively impacts your life, you really only need to do these five things:

Find a quiet place—
It’s easiest to meditate when you can find a time and place where you won’t be interrupted. This is a time just for you. You might go into your bedroom and shut the door, for example, signaling to family or roommates that you want to be alone. You might also want to choose a time of day when the environment is less busy. Some people find getting up 15 minutes early to meditate before everyone in the house is up is a great time to practice meditation.

Close your eyes and focus inward—
Sit comfortably and close your eyes, focusing on this present moment. You don’t need to sit cross-legged if that isn’t comfortable. You can sit in a chair, on the floor, or even lie down, if you can stay alert (and awake!). Once settled, notice how you feel in your surroundings. Focus only on the moment right now.

Focus on your breath—
An easy way to focus on your breath is to bring your attention to your abdomen. Feel it rise and fall with each breath. Or, you can focus instead on your nostrils, feeling the warm air coming out of your nose and the cool breath going in. If you are having trouble focusing, you can even think to yourself on the inhalations, “breathing in” and, “breathing out” on the exhalations.

Connect with your body—
Once settled and focused inward, take notice of your body. How does each part feel? You may want to scan your body, starting with your toes and going all the way up to the top of your head. Just notice and really feel the sensations in your body. Notice tight spots, warm places and places that feel comfortable. Remember, there’s no need to change anything about how your body feels. You are just noticing.

Notice thinking—
When your mind wanders, and it will, that’s okay. That’s what our brain is meant to do. When you notice you are thinking instead of focusing on your breath, simply bring your mind gently back to the breath. This is mediation—bringing your mind back, over and over and over. After practicing meditation for a while, you will notice that your mind wanders less and less.

Beginning mediators find it soothing and relaxing to just take a few minutes once or twice a day to stop the busyness of life and check in with themselves. It’s an easy way to take a break, clear your mind and be able to go back to your normal activities refreshed. You only need 5 or 10 minutes to start enjoying the benefits meditation has to offer.

5 Common Myths about Meditation

When life gets you down, de-stressing is the name of the game. There are the runners, the readers, the video gamers, the bakers, the eaters, and then there are the meditators. No doubt you have heard of the wonderful and mystical world of meditation, but most people probably have not tried it for themselves.

Those same people probably believe they can’t meditate. Admittedly, with the fast-paced world we live in, it can be hard to calm the mind and sit still for any period of time. But meditation is still possible. There are many other misconceptions about meditation; however, with some helpful information, you can master the art of meditation and naturally utilize it to relax.

Empty Mind:
Meditation, contrary to common belief, does not completely still the mind. Meditation practitioners instead observe the mind in its unfettered state. Your mind never stops thinking. It’s impossible because that’s what it does. But slowing our minds, however, and focusing on the thoughts that come through can provide insight into what causes our stress. Once that has been addressed, we can more easily and effectively deal with said stress.

Religious Practice:
It’s true that meditation developed from religious or spiritual practices. But meditation itself is secular. There is no present belief system attached to meditation, so no added pressure! Meditation is all about no pressure. It allows you to be kinder to yourself, so you can chillax, relax and detox from your busy life.

Years of Hard Work:
You don’t need to be super master unicorn of meditation to get the best results. It’s not necessary to practice hours of meditation for years to reap the benefits. According to scientific evidence, as little as 10 minutes of meditation a day can reduce stress, lower blood pressure, improve clarity, focus the mind, and help foster an overall sense of wellbeing. It’s that easy and simple, and rewarding too.  
 
Calm Personality:
You need to be calm to meditate. FALSE! There’s no certain personality type that finds it easier to meditate. Meditation makes people calmer and more gentle and compassionate by repetition. By consistently meditating, people who are willing to invest the time in meditation can find balance and a calmer side of themselves.

Weird positions and strange words:
Sitting with your legs folded over your head and chanting witchcraft words, that’s what meditation is. Nope. That is a teetotal myth and one that has been perpetuated by the media. True, some meditation practitioners recite mantras while they meditate for hours. That being said, there is no standard for meditation.

The chanting and hour-long sitting is optional. You can meditate in silence, or with music, and practice in any position you want. You can sit, stand, drive, or even lie down (Try not to fall asleep if you do the latter. That’s not meditating; that’s napping).

Ask any meditation practitioner and they will tell you that they meditate while riding the bus to work, in their office chair, and after waking up in the morning.
It can be done anywhere and in any way. There are no brownie points for making yourself uncomfortable. Remember, meditation is used to calm the mind and relax the body. If you aren’t comfortable, you can’t meditate.

6 Easy Steps to Mediate for Beginners

Let’s get one thing clear about mediation. You don’t have to be a yogi master to reap the benefits of meditation. You don’t have to chant, sit for long hours or master challenging positions. Forget what you’ve seen in the movies! For beginners, meditation can seem daunting, but never fear. Don’t say “no” to meditation before you’ve even tried it.

Meditation can’t be beat when it comes to managing stress!
Meditation, when all is said and done, is a very simple practice that allows its participants to find peace and comfort. It is a practice that uses repetition, focus and redirection.

Here are six steps for mindful meditation that will get you started on your path to meditation paradise:

Find a quiet place

Go find yourself the Promise Land of Quiet Places and get your mindful meditation on. That place could be in an office, in your bedroom, on your front porch, or even in a tree house. Just pick any place that is going to be your quiet haven for however long you choose to meditate. Do whatever works for you!

Find a Good Time

Anytime can be meditation time. Really! The best time to mediate is different for everyone. Simply find a time when you won’t be interrupted. Yeah, that isn’t always easy, but how about mediating for a few minutes during your lunch break at work or getting up 15 minutes early to have some quiet mediation time? Starting with as a little as five minutes of mindful meditation can go a long way toward helping you relax.

Sit Comfortably

Finding the right amount of comfort for your meditation time is essential. Sit relaxed, but with good posture. You can sit on the floor, on a chair, on your bed or on a meditation cushion. Heck, you can even lay down if you don’t think you will start sawing logs or do walking meditation. Once you’ve found your comfort spot, just closing your eyes and focusing on the present moment.

Focus on Your Breath

In, out, in, out, and feeling the rise and fall of your abdomen with every breath. To narrow your concentration even more, focus on the inhalations and exhalations as they move through your nostrils. Now think, “Breathing in” and “breathing out” with each breath. When your mind starts to wander (or has been on a long vacation) no need to worry or beat yourself up for being a bad meditator! Just come back to the breath again.

Connect with Your Body

Do a cursory scan of your body and take mental note of the sensations in each section. Pay attention to tight spots, relaxed spots, warm places and cold places. Notice if your stomach feels empty or full. Is there any tingling in any part of your body? You don’t need to change anything. Just observe.

Notice Thinking

Notice when your mind starts to wander. It will, but don’t worry because that’s what brains were made to do! So when it does, gently guide it back and refocus on your breathing once more. That is meditation–the process of refocusing and redirecting your mind.
When you combine all the steps, you will have accomplished mindful meditation and a calmer self.

Mental Benefits of Meditation

Ah, meditation. The art and practice of calming the mind and reducing stress. Yes, meditation does in fact help you become calmer and less stressed. The beauty of meditation however, is that it does so much more! It can make you happier and healthier mentally, emotionally and physically. But it doesn’t stop there! Keep reading to find out what other great benefits can be gained from meditation.
It can:

Develop the ability to let go of worry and regrets

Meditation actually helps the mind recognize, acknowledge and redirect what neuroscientists call the “Default Mode Network.” It’s the network that commands common traits like worry, self-doubt, self-reproach, negativity and regret.

Stimulate feelings of well-being, happiness and equanimity

Doesn’t it feel good to, well, feel good? Meditation gives us the pleasure of a better enjoyment of life. We learn to appreciate the world and people around us more, and the little irritations in life don’t seem to bother us as much.

Enhance focus and concentration

Our brains learn how to focus like a laser during meditation. This concentration and focus we have during formal meditation flows over into our regular day so that we get more done in less time.

Encourage compassion towards self and others

Have you ever noticed that when you’re stressed, you tend to lash out at people? You’re not alone. Fortunately, meditation can take care of that too! It encourages us to pursue life with a benevolent and curious awareness that leads to more fruitful and healthier relationships, including with ourselves.

Decrease stress, anxiety and depression

There’s more stress in our lives than ever, and more people are being treated for depression and anxiety than ever before. Stress occurs depending on how we respond to a challenging situation, while anxiety results from frequently thinking about the future and depression comes from focusing too much on the past. All three of these can be greatly reduced by practicing meditation, where we learn to live in the present moment.

Diminish negative self-talk

Meditation makes us keenly aware of the negative self-talk that is constantly chattering in the back of our minds. That awareness allows us to recognize self-reproach and self-doubt for what they are—just thoughts. Once we are aware of them and see them for what they are, we can choose not to buy into them. We can stop them before they really get a hold on our peace of mind.

Nurture acceptance of change

It’s fair to say that most of us hate change. But through meditation, we come to accept change easier. We come to accept that life progresses and changes, and that we must progress and change with it. By cultivating our curious awareness, we can more fully appreciate the transformations that life naturally brings.

Reduce perfectionistic and rigid thinking

Meditation helps us fully understand that perfection does not exist. As meditators, we are better able to contend with our crazy, imperfect, and mostly out of our control world.

Decrease the need for attaching to outcomes

Lastly, meditation frees us from preconceived notions regarding the world around us. We then create fewer expectations. When we have fewer expectations, we can let our lives flow, which increases our happiness and peace of mind.

6 Things you Didn’t Know about Stress

Stress is such an innocuous word for all the trouble it can cause. Did you know that stress can cause serious medical issues like cancer, obsessive compulsive disorder and clinical depression? Sure, that seems like common sense. But there is a whole world of things to know about stress. Here are six things you didn’t know.

Beneficial and Not So Beneficial Types of Stress

Did you ever think you’d come across a type a stress that’s good for you? This magical, helpful stress is called eustress. You need that kind of stress to have a healthier, more fulfilling and exciting life. Have you ever been on one of those amusement park rides that slowly carries you up, up, up a gigantic tower? You know that ride that pauses for a breathless second at the tippy top and then drops you back down to earth? Well, eustress develops when you do things like that. Or when you go sky diving, play laser tag and even when you fall in love.

You Can Stop Your Stress Reaction Right Now

When it’s time to fight or flee, your body produces the necessary biochemical reactions to get you in top physical shape. If you remain in that state and don’t calm yourself down right away, the stress could have an adverse effect on your health. In order to train yourself back down from that flight-or-flee high, you can practice stress relief techniques like meditation or breathing techniques.
Even Small Amounts of Stress Can Affect Your Health

Large amounts of stress can cause serious issues, as previously mentioned. Smaller amounts and shorter periods of stress, likewise, can wear down your immune system. The likelihood of developing an illness is greater when you are under stress, even if the stresses are relatively small. Your brain and body react the same whether the stress is life threatening or a simple annoyance that upsets you.

You Can Prevent a Significant Amount of Stress in Your Life from Occurring

This one is pretty easy, so without mincing words, here are some ways you can prevent high levels of stress:

Healthy diet
Close, meaningful friendships
Regular exercise
Relaxation and meditation
Positive outlook
Fun activities
Professional help, as necessary

Not Everyone Experiences Stress in the Same Way

We are all unique, born with different qualities and personalities. Two people may experience the same thing, but perceive it in different ways. What stresses one person out doesn’t necessarily stress out someone else. The stressor might be the same, but the external event isn’t what causes stress—the reaction to the stressor is. You can change how you react to stressors by practicing different stress management techniques, such as mediation.

By Imagining Your Stress Gone, It Can Be

And finally, banishing the stress! Such tricks as guided imagery and visualizations actually help you think away your stress. Here are some other ways to imagine away your stress:
Positive self-talks
Journaling
Art or other creative outlets
Group talks with friends
Meditation

Try a couple or all of those techniques to see which one better helps you banish your stress.

How Meditation Improves Your Physical Health

Meditation is becoming more mainstream than ever before. We hear about it in the media almost on a daily basis now. No longer is it just for hippy-dippy people who go around hugging trees and eating weird food. That’s because science has finally caught up with what wise people have known for centuries—that meditation calms the mind and brings balance and health to the body.

You may have seen mediation as a waste of time, and you wouldn’t be the first. After all, it looks boring and pointless. You literally do nothing. Who could stand it? In our busy modern world where we are used to being entertained constantly, either from binge-watching TV, movies on demand, social media or games on our cell phones, it can be difficult to imagine just doing nothing…unless you are asleep.

But you may just change your mind when you see the impressive list of health benefits that neuroscience can now prove are attributed to mediation.

Meditation can actually reduce our risk of some of the most common medical ailments of our time—and the biggest “killers” in our society, such as:

Meditation Reduces Risk Of
Stroke
Heart attack
Cancer
High blood pressure
Heart disease
Mental illnesses
Neurodegenerative diseases associated with aging

Beyond that, there are many other ways that meditation benefits our well-being and helps us live happier, healthier lives:

Physical Benefits of Meditation
Improves quality of sleep
Strengthens concentration
Increases brain function
Boosts immune system
Regulates metabolism
Reduces chronic pain
Elevates pain caused by tense muscles
Relieves anxiety and improves mood
Reduces amount of atrophy in the brain, keeping brains, “younger”
Leads to better decision making by using different parts of the brain that enable more rational and less emotional reactions to stressful situations
Changes brain structure associated with learning, memory, sense of self, empathy and stress in only 8 weeks
Changes structure of the amygdala, the part of the brain that helps determine how we respond to stress responses
Improves mood, visual-spatial processing, memory and cognition
Reduces risk of reoccurring clinical depression
Reduces frequency of binge-eating
Reduces relapses in substance abuse

Meditation has been proven to help manage and reduce stress in the body and in the mind, which is why it does all the things on these impressive lists. And it doesn’t take years of mediation to see these results! Medical studies prove that changes in the brain occur in as little as 8 weeks of mindfulness meditation practice.
The participants in these studies reported overall improved mood, less judging thoughts, more tolerance for situations that used to cause them stress, awareness of actions, easier to relax and feelings of well-being.

Meditation actually changes the pathways in the brain and increases gray matter in the sections of the brain that deal with response to stress and stimuli. With this increase comes more control over our thoughts and actions. Meditation for just 10-15 minutes a day can lead to experiencing these benefits.

How to Prepare for Mediation

You can mediate almost anywhere and anytime, but it’s always a good idea to have a routine for your mediation practice. There are several reasons for this, including getting your mind and body ready to get quiet, getting your family to recognize that time and place as your quiet space and to ensure your mediation practice is consistent. Try these ways to prepare for mediation.

Choose the time and place—You want to decide on a time and place that will be quiet, with as few distractions as possible, for meditation. Turn off your phone, shut out the lights, tell your loved ones you are unavailable. It doesn’t matter if you choose to mediate in your bedroom or in your office. The time of day is also totally up to you. Maybe when the kids are in bed or first thing in the morning is better. Just choose a time when you can have solitude and are alert enough to concentrate. The space can be big or small. The most important thing is consistency.

Light scented candles or incense—This isn’t something that everyone might want to do, but it’s a great way to set the tone for mediation. Our sense of smell is the best for recalling memories, so when you smell that familiar smell, your mind and body will start to prepare automatically for mediation.

Play background music—Some people prefer silence, and that’s fine too. But beginning mediators find that total silence can be a bit too overwhelming at first. That might sound strange, but think of all the noise we are used to. No matter where you go, you hear TV’s or music piped in. If you want to play some music while meditating, find something soothing with no lyrics. Our minds tend to “grab” the words the singer is singing and wants us to sing along. Best to avoid that. Play the music softly so that it doesn’t end up becoming a distraction.

Wear comfortable clothes—There may be times when you are in a suit and want to mediate. That’s good too. But most people find it easier to sit for a while if they are as comfortable as possible. This means comfortable clothes. But if you get the urge to meditate in your suit or dress and heels, go for it!

Get your body read—Since we hope to reduce the amount of distraction, it’s always a good idea to go to the bathroom, get a drink of water, blow your nose, put on a sweater, etc. before you sit. It’s hard to concentrate when your throat is dry and you keep coughing.

Yoga stretches—It’s always a good idea to do some stretches before sitting, especially if you plan to sit for an extended period (whatever that means to you). While certainly not mandatory, doing a few simple standing yoga postures before sitting can prepare both your body and mind for sitting. Some that are good for this include Cat Pose, Sun Salutation, Standing Forward Bend, Chair Pose and Downward Dog pose.

How Stress Affects the Body

Picture this: It’s a work day, just like any other day. As soon as you wake up, swing your legs over the side of the bed, your stress begins. You start by standing up on a LEGO (ouch!!). How it got in your room, you’ve no idea.
Next your tooth brush falls on the floor, butter side down. The next 10 minutes are spent de-grossifying it. It doesn’t get better from there.
You’re out of milk; no breakfast. You’re out of gas in your car; have to take the bus. You get to work and your boss is in one of her moods. Now the rest of your shift is touch and go. Ride the bus home, have a mediocre dinner, go to bed late, and start it all over again.

After all that, your stress levels have reached Mach 5. And you feel horrible. You may think this example is a huge exaggeration, but many of us spend our days dealing with one little stress after another, just like in the example.

Now true or false: stress only affects your emotions? False. Stress can and will affect your entire body. It affects you physically, mentally, emotionally and behaviorally. It can cause all of these issues:

Insomnia
Fatigue
Obesity
Lowered sex drive
Reduced mental faculties
Muscle pain
Lowered immunity
Migraines
Hair loss
Depression
Acute anxiety
Digestive disorders
Strokes
Diabetes

And many other issues that vary in severity. Forty-five percent of adults suffer injurious health effects from stress, such as the ones mentioned above. Also, 75 to 90 percent of all doctor visits pertain to stress-related ailments. Is that persistent tension in your neck still bothering you? Are you still waking up irritable? A lot of stress might be the cause.

Now, whether the stress components in your life are big or small, real or imaginary, your body reacts the same way. From sun up to sun down, many people can attest to experiencing several stressors a day. Each stress reaction produces 1,400 biochemical events in your body, which is a negative chain reaction on the molecular level.
If you suffer from, let’s say, 50 medium-sized stressors every day, your body gets attacked by a battalion of 70,000 biochemical warriors that don’t quit.

Additionally, when you experience acute stress, the adrenal glands produce adrenaline and cortisol, the “stress hormone.” That hormone regulates the changes to the body brought on by stress:

Blood sugar levels
Fat, protein and carbohydrate metabolism to maintain blood glucose
Anti-inflammatory actions
Blood pressure
Heart and blood vessel tone and contraction
Central nervous system activation

So when those biochemical warriors go into battle, your heart rate increases, blood pressure rises, pupils dilate, liver releases glucose and blood flows to your muscles increase.
Lastly, stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.

If stress can be reduced, either through meditation or another relaxation technique, you will be happier, healthier and hopefully stress-free. The first step to curing stress is to recognize that you have stress.

Some Myths and Facts to Know Before You Become a Vegetarian

Before you decide to give up meat and become a vegetarian, there are some facts you need to know. When you become a vegetarian your body has to readjust to the nutrients it’s receiving and the ways it digests the new food types.

There are some myths associated with vegetarianism – one, that it’s an easy and foolproof method to lose weight. The fact is that some vegetarian foods are very high in calories and can add pounds unless you watch portion size.

Another myth is that being a vegetarian is boring and tasteless. Actually, nothing is boring about being a vegetarian unless you want it to be. Tofu can be turned into many tasty dishes where meat-eaters would think they’re eating meat.

There’s chili, burritos, falafel, veggie pizza, hummus, stir-fry and other great meals that can be created to round out the meal menu without using meat products. An online gold mine exists for all types of vegetarian dishes.

You should know that there are various types of vegetarianism. The most common types are:

Vegan – A diet based on veggies, oils, nuts, seeds, soy, legumes and fruits, this type of vegetarian avoids all animal products.

Lacto-Ovo – These vegetarians enjoy dairy and eggs as well as all vegan foods.

Lacto-Vegetarian – Consumes dairy products, plus foods contained on the vegan diet.

Ovo-Vegetarian – Consumes eggs, plus foods contained on the vegan diet.

If you’re new to vegetarianism, you should begin at the Lacto-Ovo level, consuming both dairy products and eggs, plus the vegan diet foods. If you want to progress to another level, do it gradually as your body becomes adjusted to your new way of eating.

Restoring or keeping yourself in good health is definitely a consideration for almost everyone when making the decision to convert to vegetarianism. Vegetarians enjoy a low-fat diet that helps reverse heart disease and lowers blood pressure to prevent strokes.

There are other considerations too. Reducing the risk of chronic diseases such as diabetes and some types of cancer can be the results of a plant-based diet plan. Some vegetarians are motivated by religious and ethical reasons – others because of environmental and the moral issues having to do with killing animals for food.

If you’re planning to embark on a vegetarian diet plan, talk to your health care provider about any problems you might have associated with changing your way of eating. Then, get the facts about vegetarianism and how it can help you regain or keep to a healthy lifestyle.

Click Here to Discover the 23-page eBook  “Take the Pledge to Go Plant-Based for 30 Days”

Are Vegetarians Healthier than the General Population?

Studies have proven beyond a shadow of a doubt that a well-balanced vegetarian diet can improve your health by lowering the risk of high blood pressure (stroke), diabetes, obesity, heart disease and cancer – plus add years to your life expectancy.

When vegetarians suffer from health problems, it’s generally because they’re eating too many processed and sugar-laden foods and are experiencing obesity and other health problems. A well-planned vegetarian diet can protect you against these problems.

Meat eaters tend to consume saturated fats and have a higher level of LDL (bad) cholesterol. They also suffer from high blood pressure and tend to have a shorter life span.

While adapting a vegetarian diet can’t completely protect you against the major chronic diseases, you can better protect yourself with a plant-based diet. Evidence that vegetarians enjoy a lower heart disease exists as well as better long-term health.

Cancer is another disease in which vegetarians enjoy less risk. There have been hundreds of studies performed that advocate eating plenty of fruits and veggies can lower the risk of contracting various cancers.

Colon cancer is one of the main types of cancers which have lower instance levels than in meat eaters. It’s not yet proven that avoiding animal by-products such as milk and eggs have an impact on lowering colon cancer, but avoiding meat is a definite plus.

Type 2 diabetes is more often found in meat-eaters than vegetarians. A plant-based diet can significantly reduce the risk of Type 2 diabetes, but obesity and the amount of exercise plays a significant part in the studies.

Bone health is a concern – especially for the aging population. Many people are reluctant to go vegetarian because they fear the loss of calcium may put them at risk for osteoporosis and other bone diseases. A typical vegetarian usually gets the necessary calcium requirements for bone health, but if you’re a vegan, you should monitor your calcium intake carefully.

While protein can be a problem in some vegetarian and vegan diet plans, the required nutrients can be obtained by consuming dairy products and eggs. Lentils, nuts, soy and whole grains are also excellent sources of protein.

Vitamin B12 (found in animal products) is included in eggs and other dairy products, so the typical vegetarian finds it easy to get the necessary requirements. Ask your health care provider about adding a Vitamin B12 supplement if you need extra help.

Click Here to Discover the 23-page eBook  “Take the Pledge to Go Plant-Based for 30 Days”

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