Relax

Reduce Stress in 10 Minutes and Improve Your Well-Being Taking breaks throughout the day may help relieve stress, ease tensions, or lessen worry. But we often don’t take breaks. Even 10 minutes is enough to improve your mental health. Let’s commit to taking 10 minutes today to do something for ourselves. Connect with Others to Reduce Stress Having meaningful relationships can create a sense of belonging. A feeling of being cared for, valued, and supported can help us become more resilient.  This is called social connectedness. Connecting with others can help us cope with stress and become more resilient. Here are some ways to reduce stress by connecting with others: Reach out  to your community, family members, or friends.  Talk  with someone you trust about your feelings or any concerns. Make time  for cultural, spiritual, or religious activities. Volunteer  with organizations that interest you. Giving back to others can help you too. Get outside  with others, ...

  Fathers of Meditation He was ‘the father of meditation’ in the West – Paramahansa Yogananda traveled from India to America in 1920 and established an alternative spirituality that would take the West by storm. Elvis wanted the secret of his meditation technique, and the founder of Apple, Steve Jobs, read Yogananda's  Autobiography of a Yogi , every year, for good measure. As another father of meditation, SN Goenka the founder of Vipassana Meditation, recently passed away, meditation is entering the mental health scene.   Meet Brother Nakulananda of the Self Realisation Fellowship in LA and clinical psychologist Dr. Bruno Cayoun, founder of MiCBT in Hobart. FOLLOW US : 

According to yoga wisdom, the most potent and effective times to meditate are during the  sandhya , junctures, or transitions in the day. In the morning, at sunrise:  Traditionally between 4 a.m. and 6 a.m., the Brahma Muhurta Sandhya is the most auspicious time to meditate, according to the ancients. The mind is calm and refreshed after a good night’s sleep, and the distractions of the day have yet to begin. At noon:  Known as the Vishnu Sandhya, this noontime break can refocus your mind, reestablish your posture, and shake off the midday doldrums. In the evening, at sunset:  Meditating at the Mahesha Sandhya, just as the sun goes down on your day, will help you create a separation between your work world and your home life. Try meditating at each of these sandhya to discover the one that works best for you. Begin sitting for a short period—15 or 20 minutes is a good start—and gradually increase the length of your practice. Treat yourself gently; don’t add too ...

  Meditation is something everyone can do, here's how. 1) Take a seat. Find a place to sit that feels calm and quiet to you. 2) Set a time limit. ... 3) Notice your body. ... 4) Feel your breath. ... 5) Notice when your mind has wandered. ... 6) Be kind to your wandering mind. ... 7) Close with kindness. ... That's it! FOLLOW US :  

  You’ve probably heard someone talk about the benefits of meditation. Countless studies and experts have praised the practice’s transformative qualities.  It’s true—meditation can affect the brain and body in myriad ways, from reducing the risk of chronic diseases to lowering the risk of anxiety and depression.  Maybe most notable in the age of burnout is meditation’s impact on stress levels   and its ability to reduce the fight or flight reaction or the acute stress response that activates your sympathetic nervous system and can raise blood pressure.  “Fighting and fleeing was an adaptive response back when there were saber-toothed tigers, but it’s not very adaptive when the stressor is the morning commute or anticipating a bad email,” Dr. Elizabeth Seng, an associate professor of psychology at the Ferkauf Graduate School of Psychology at Yeshiva University.  Being mindful through meditation can reduce rumination on negative thoughts and he...

  Meditation: A simple, fast way to reduce stress Meditation can wipe away the day's stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most. If stress has you anxious, tense, and worried, consider trying meditation. Spending even a few minutes in meditation can help restore your calm and inner peace. Anyone can practice meditation. It's simple and inexpensive. And it doesn't require any special equipment. And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office, or even in the middle of a difficult business meeting. Understanding meditation Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction. Meditation is considered a type of mind-body complementary medici...

  When you meditate, a variety of physiological changes occur. These changes initiate sleep by influencing specific processes in your body. For example, in a 2015 study published in  JAMA Internal Medicine Trusted Source , researchers analyzed how mindfulness meditation affected 49 adults with moderate sleep issues. The participants were randomly assigned 6 weeks of meditation or sleep hygiene education. At the end of the study, the meditation group experienced fewer insomnia symptoms and less daytime fatigue. According to the researchers, meditation likely helps in several ways. Sleep problems often stem from stress and worry, but meditation improves your relaxation response. It also improves control of the autonomic nervous system, which reduces how easily you’re awakened. Meditation may also: increase melatonin (the sleep hormone) increase serotonin (precursor of melatonin) reduce heart rate decrease blood pressure activate parts of the brain that control sle...

  How to Do It Daily?    There are lots and lots of ways to meditate. But our concern is not to find a perfect form of meditation — it’s to form a daily meditation habit. And so our method will be as simple as possible. 1. Commit to just 2 minutes a day . Start simply if you want the habit to stick. You can do it for 5 minutes if you feel good about it, but all you’re committing to is 2 minutes each day. 2. Pick a time and trigger . Not an exact time of day, but a general time, like morning when you wake up, or during your lunch hour. The trigger should be something you already do regularly, like drink your first cup of coffee, brush your teeth, have lunch, or arrive home from work. 3. Find a quiet spot . Sometimes early morning is best before others in your house might be awake and making lots of noise. Others might find a spot in a park or on the beach or some other soothing setting. It doesn’t matter where — as long as you can sit without being bothered for a few mi...