Beginners Meditation

Biginners Meditation

Ways of Beginners Meditation: 

The benefits of meditating are many .  Here are some tactics  for a beginners Meditation :The goal of meditation is to focus and quiet your mind.
PREPARING FOR BEGINNERS MEDITATION
1 )Choose a peaceful environment. Meditation should be practiced somewhere calming and peaceful.At its core, meditation is just about relaxing and refusing to be caught up in everyday anxieties.
2 )Find a distraction-free area. Especially when you’re just starting out, it’s important to clear your environment of distracting sensations. Turn off the TV and radio, close your windows against the street sounds outside, and close your door to noisy roommates. If you share your home with roommates or family members, you may find it difficult to find a quiet space where you can focus on meditation. Ask the people you live with if they would be willing to keep quiet for the duration of your meditation exercise. Promise to come tell them as soon as you’re finished, so they can resume their normal activities.
A scented candle, a bouquet of flowers, or incense can be great little touches to enhance your meditation experience.
Dim or turn out the lights to help you concentrate.
3 )Use a meditation cushion. Meditation cushions are also known as zafus. A zafu is a circular cushion that allows you to sit on the ground while meditating. Because it does not have a back, like a chair does, it doesn’t let you slump back and lose focus on your energy. If you don’t have a zafu, any old pillow or sofa cushion will do to keep you from getting sore during long stretches of cross-legged sitting.
If you find that sitting without a chair-back hurts your back, feel free to use a chair. Try to be present in your body and maintain a straight back for as long as it feels comfortable, then lean back until you feel you can do it again.
4 ) Wear comfortable clothes. You don’t want anything to pull you out of your meditative thinking, so avoid restrictive clothing that might pull on you, like jeans or tight pants. Think about what you might wear to exercise or to sleep in — those types of loose, breathable clothes are your best bet.
5 ) Choose a time when you’re comfortable. When you’re more familiar with meditation, you might use it to calm you down when you’re feeling anxious or overwhelmed. But if you’re a beginner, you may find it hard to concentrate at first if you’re not in the right frame of mind. When you’re starting out, meditate when you already feel relaxed — perhaps first thing in the morning, or after you’ve had to unwind after school or work.
Remove every distraction you can think of before you sit down to meditate. Grab a light snack if you’re feeling hungry, use the restroom if you need to, and so on.
6 )Have a timer at hand. You want to ensure you practice your meditation for long enough, but you also don’t want to break your concentration by checking the time. Set a timer for the length of time you wish to meditate — whether 10 minutes or an hour. Your phone may have a built-in timer on it, or you can find many websites and apps that will time your sessions for you.
MEDITATING
7) Sit on your cushion or chair with a straight back. The upright posture helps you to concentrate on your breathing as you purposefully inhale and exhale. If you’re sitting in a chair with a back, try not to lean back against it or slouch. Stay as erect as possible.
Position your legs in whichever manner is comfortable to you. You can extend them out in front of you or cross them beneath you like a pretzel if you’re using a cushion on the ground. The most important thing is that your posture remains straight.
8) Don’t fret about what to do with your hands. In the media, we often see people holding their hands at their knees when meditating, but if that’s uncomfortable for you, don’t worry about it. You can fold them in your lap, let them hang at your sides — whatever allows you to clear your mind and concentrate on your breathing.
9) Tilt your chin as though you’re looking downward. It doesn’t matter if your eyes are opened or closed when you meditate, though many people find it easier to block out visual distractions with closed eyes. Either way, tilting your head as though you’re looking down helps open up the chest and ease your breathing.
4) Set your timer. When you’re in a comfortable position and are ready to get started, set your timer for however long you’d like to meditate. Don’t feel any pressure to reach an hour-long transcendental state during your first week. Start small with 3-5 minute sessions, and work your way up to half an hour, or even longer if you’d like.
11) Keep your mouth closed as you breathe.You should both inhale and exhale through your nose when meditating. However, make sure your jaw muscles are relaxed, even though your mouth is closed. Don’t clench your jaws or grind your teeth; simply relax.
12) Focus on your breathing. This is what meditation’s all about. Instead of trying not to think about the things that might stress you out on a day-to-day basis, give yourself something positive to focus on your breath. By focusing all of your concentrating on your inhalations and exhalations, you’ll find that all other thoughts from the outside world fall away on their own, without you having to worry about how to ignore them.
Concentrate on your breathing in the way that’s most comfortable for you. Some people like to focus on how the lungs expand and contract, while others like to think about how air passes through the nose when they breathe.
You might even focus on the sound of your breathing. Just bring yourself to a state of mind where you’re solely focused on some aspect of your breath.
13) Observe your breath, but don’t analyze it.  The goal is to be present within each breath, not to be able to describe it. Don’t worry about remembering what you’re feeling, or being able to explain the experience at a later time. Just experience each breath in the moment. When it passes, experience the next breath. Try not to think about the breathing with your mind – just experience it through your senses.
14) Bring your attention back to your breath if it wanders. Even when you’ve gained a lot of experience with meditation, you’ll find that your thoughts might wander. You’ll start thinking about work or bills or the errands you have to run later. Whenever you notice the outside world creeping in, don’t panic and try to ignore them. Instead, gently nudge your focus back to the sensation of your breath in your body, and let other thoughts fall away again.
You may find it easier to maintain your focus on inhalations than on exhalations. Keep this in mind if you find it to be true. Try to concentrate especially on the feeling of your breath as it leaves your body.
Try counting your breaths if you’re having trouble refocusing your attention.
15) Don’t be too hard on yourself. Accept that focus will be hard for you when you’re just starting out. Don’t berate yourself––all beginners experience the inner chatter. In fact, some would say that this continual return to the present moment is the “practice” of meditation. Furthermore, don’t expect your meditation practice to change your life overnight. Mindfulness takes time to exert its influence. Keep coming back to meditation every day for at least a few minutes, lengthening your sessions when possible.

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What is Meditation

MeditationWhat is Meditation ?

Meditation is beneficial for the health in ways that modern science is just beginning to understand. Even though it has been applied with therapeutic intention for thousand of years, Yoga Therapy is only just now emerging as a discipline in itself. More health care practitioners are starting to include yogic techniques in their approach to healing — and more yoga teachers give a therapeutic intention to their teaching. People who have never tried yoga before are starting to consider including Yoga in their treatment plan.
As science begins to document the importance of understanding the interrelation of all existing things, it looks to Yoga with an intrigued eye, for Yoga speaks Unity in every word. As yoga techniques are researched and new data is gathered, it becomes easier for science and the medical establishment to understand and accept the benefits of Yoga Therapy.
Yet there is still not one consensual definition of the discipline. In order to arrive to an adequate definition and to come up with proper standards for Yoga Therapy, it is crucial at this early stage to properly address some delicate professional and ethical issues. At the same time it is important to educate the general public about Yoga Therapy’s benefits and careful use.
This article originally appeared in the April 2006 edition of Yogi Times:
“Yoga Therapy: Unlocking the Hidden Vitality” by Antonio Sausys
It’s widely known that Yoga can enhance your physical and emotional well being, but when Yoga is practiced with a therapeutic intention in the form of Yoga Therapy, it can help prevent and aid recovery from physical and mental ailments. Yoga has long been practiced with therapeutic intentions as way of transforming both the body and the mind.
According to classical texts, most of the problems in our health come from a state of ignorance of who and what we are. By offering a vehicle for self-knowledge, yoga provides an opportunity to become acquainted with our essence, in tune with the Oracle at Delphi’s command: “Know thyself.” From a psychological standpoint, therapy is defined as the possibility of accessing self-knowledge that will enable us to change that what we consider dysfunctional. A number of research studies have proven the effectiveness of Yoga Therapy as developing exactly that type of awareness.
The applications of Yoga Therapy range anywhere from maintaining health, to recovering from illness – in some cases, even those considered incurable.

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Physical Exercise

Physical Exercise

Frequent and regular physical exercise is an important component in the prevention of some diseases such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.

Exercises are generally grouped into three types depending on the overall effect they have on the human body: Flexibility exercises such as stretching improve the range of motion of muscles and joints; aerobic exercises such as walking and running focus on increasing cardiovascular endurance; and anaerobic exercises such as weight training, functional training or sprinting increase short-term muscle strength.

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Hypothyroidism

Hypo & Hyperthyroidism

The thyroid gland performs an essential function in the body, and the thyroid hormone is responsible for the regulation of the metabolism, the growth and the energy of the body.

However, the issues related to the work of this gland are common. Namely, its high or low activity leads to illnesses like Hypo and hyperthyroidism.
It is of vital importance to know all about these terms, the symptoms, causes and treatments in order to successfully prevent health issues. According to statistics, 1 out of 20 people is susceptible to develop some kind of thyroid issues in their life. Moreover, women are more likely to develop these illnesses.
Hypothyroidism vs. Hyperthyroidism
These two health issues are a result of the imbalance of the thyroid hormone. Its production should not be deficient nor excessive, in order to prevent hypo &  hyperthyroidism.
Hypothyroidism is a result of a deficiency of the thyroid hormone in the body. In the case of hypothyroidism, the individual experiences the following symptoms: cramping, muscle pain, dry skin, trouble in concentration, excess fluid in tissues, thinning of hair, tiredness, as well as sensitivity to cold temperatures.
By contrast, hyperthyroidism occurs in the case of excessive production of this hormone and leads to symptoms like an acceleration of heart rate, diarrhea, irritation, anxiety, unexpected weight loss, sleeping trouble, nervousness, and heat sensitivity.
In some cases, when the thyroid gland works too hard, it causes the formation of a large lump in the throat, as a symptom of lack of iodine, and it is called goitre.
However, your lifestyle is a determining influence on the incidence of these conditions. Namely, its most significant triggers are the following:
Deficiency of Iodine
Accumulation of toxins
Metal buildup
Chronic stress
Furthermore, conditions such as toxic adenomas, thyroiditis, or Graves’ sickness can cause the occurrence of hyperthyroidism, while hypothyroidism may be triggered by overexposure to iodine or lithium, thyroid removal or Hashimoto’s thyroiditis.
Prevention and treatment:
Proper nutrition
Your diet is of fundamental importance in the treatment of these issues. Therefore, you should avoid or reduce the consumption of sugar, processed foods, and refined flours, and increase the intake of iodine, zinc, omega-3 fats, and selenium, as they promote thyroid health.
Exercise
Regular exercise supports the thyroid function, so they can help you substantially re-balance the production of this hormone.
Stress management
Prolonged stress causes exhaustion of the adrenal which leads to thyroid related issues. Therefore, you should engage in some relaxing activities, and stress management programs, like meditation, yoga, walks in nature or breathing exercises which will significantly reduce tension and provide calmness and peace of mind.
Heat therapy
Thyroid issues may also be treated with a heat therapy or sauna session, as these methods detox the body and eliminate the toxins which lead to problems with the thyroid.
Nutritional supplements
Before you decide to use some alternative products to treat these issues, you need to consult your doctor or holistic practitioner. However, you can find numerous effective products to maintain a proper thyroid metabolism.
Thyroid hormones
In order to treat or prevent these issues and support the thyroid health, your doctor may inform you about some effective thyroid hormone replacement therapy.
Prevent thyroid issues by preventing their causes
In order to successfully prevent thyroid problems, you need to prevent the major causes of their occurrence. Therefore, you should reduce stress, and treat allergies, heavy metals and nutritional deficiencies on time. Moreover, you should avoid dairy products and gluten, which cause digestive distress.
Click here to learn more on HIPO & HYPERTHYRODISM

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