Posts Tagged ‘mindfulness meditation. benefits of meditation’

Got Stress?

Wednesday, September 12th, 2018

Our lives can become overloaded at times with obligations, work, chores, appointments and yes, computers, phones and the internet.

When the body becomes stressed, changes occur to heart rates, blood pressure, digestion and body chemistry. When body chemistry changes, hormones, like cortisol may be released causing illness and weight gain. Sometimes these cause our bodies to store extra fat.

We can do our best to eliminate stress and anxiety, but often choosing a few healthy habits can do far more as a normal way of life.

Try incorporating these “habits” into your everyday life.

Sleep: Getting enough rest and sleep are vital for peak performance and stamina. A lack of sleep can cause imbalances in hormones, cause mood disorders, memory issues and premature aging.

Exercise: You don’t have to become a “gym rat”, but set aside even 20 minutes a day for a quick walk. Spend time stretching, as it helps tone muscles and helps relax you. Take a quick swim, hit a bucket of golf balls at the driving range, take the stairs at work, park farther away from the door. Just own the mindset that a workout can be comprised of many different activities, the key is just moving.

Eat healthy or healthier: You might be surprised at changes you will see by balancing your diet and incorporating more healthy food choices into your diet. Keep healthy snacks on hand. Try some nuts instead of chips. Eat some berries instead of a candy bar. Add more plant based foods to your meals.

Start practicing meditation and or yoga.  Meditation brings you mindfulness and is a great reducer of stress. Wellness begins with a clear mind, meditating daily will help keep you on the path to greater consciousness and inner spirit.  Yoga is a wonderful way to increase stamina, exercise, stretch and clear your head.

Just a few changes can make a powerful difference in your life. Lose your stress and start living. Learn how to meditate.

 

meditation

Meditate for health.

 

Mindfulness Meditation – Get your Zen on!

Monday, November 21st, 2016

Simple mindfulness meditation: 

  • Find a comfortable, quiet place with natural light
  • Set an amount of time. most beginners start with five minutes a day and increase time with practice Use a meditation timer, your phone or kitchen timer
  • Sit on support – a park bench, a meditation cushion or mat, somewhere solid where you can be comfortable, your feet or knees touch the floor or ground.
    • Meditation for mindfulness

      Mindfulness meditation.

      Rest your hands on the top of  your legs, palms upward is most common but not necessary

    • Allow your spine to naturally curve,
    • Gaze gently downward or close your eyes
  • Focus on your breath
    • Breathe in with your nose or mouth and follow your breath.
    • Breathe out, releasing tension.
    • As you breathe in and out, know you are alive in the moment
    • If your mind wanders, go back to breathing in and out without judgment or expectation
  • If you need to shift position, pause, gently move and then return and follow your breath
  • When you are done, gently lift your eyes or open them
  • Pause, feel your thoughts and emotions and decide how you want to go on with your day
  • Whenever you feel stressed take a mindfulness moment, focus on your breathing and enjoy the moment as tension is released.
  • A recent JAMA study found that those who practiced mindfulness meditation had reduced chronic back pain. Others found reduced gastrointestinal issues, less anxiety, improved cholesterol levels and much more

We hope mindfulness meditation adds Zen to your life!