Meditation

Where there is peace and meditation there is neither anxiety nor doubt  - St Francis De Sales

Why has Meditation become so popular in this day and age?

There is no doubt that we live in a stressful world. Technology is a wonderful aspect of our lives, however, it tends to keep us constantly in high-tension mode.

We have continuous responsibilities bombarding us non-stop with the advent of computers and mobile phones.

Yes, it is wonderful to have information instantaneously at your fingertips and be able to contact someone from just about anywhere at any time.

However, that also means that we are instantly available to anyone at any time for whatever reason. We seldom have a nine to five job that ends at five.

Our world is so chaotic that our attention is scattered and it seems impossible to release all the turmoil and relax.

This is why many people have turned to meditation as a way of releasing stress and improving their health.

Meditation is a way of focusing your attention and focusing your attention is the answer to mastering your life.

Even Medical Institutions, such as the Mayo Clinic are now recommending meditation as a mind-body complementary medicine.

There are many types of meditations.

When the word meditation is mentioned, most people tend to picture the yogic meditative posture, that looks very uncomfortable. However, meditation has expanded to include many ways of creating a relaxed state of being.

Guided meditation

Sometimes called guided imagery or visualisation, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide, teacher or listening to a meditation on your MP3 player.

Mantra meditation

In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.

Qi gong

This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.

Tai chi

This is a form of gentle Chinese martial arts. In tai chi (TIE-CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.

Transcendental meditation

Transcendental meditation is a simple, natural technique. In transcendental meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way. This form of meditation allows your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort.

Yoga

You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you are encouraged to focus less on your busy day and more on the moment.

Yoni Mudra

• Includes the following steps:
• Closing your ears with your thumbs.
• Then with your index finger, cover your eyes.
• Use your middle fingers to pinch the nostrils.
• Press your lips together with your remaining fingers.
• While you do meditation, release your middle fingers as you inhale and exhale.

Simple Meditation

It is one of the best meditation types that one can start with if you are not accustomed to sitting for a long time period focusing on some particular object. You can choose a clean and peaceful place where you can spend 10-20 minutes in silence. Gradually, as you gain more control on your mind and senses, you can increase this time-duration.

Walking Meditation

Walking Meditation involves your focusing the mind while walking. It is not easy to practice  but with practice it can prove to be really beneficial. As clear from the name itself, this type of meditation involves focusing on your own feet. When your mind wanders away from your steps, you need to refocus it again.

Mindfulness Meditation

Mindfulness meditation is known as Vipassana, and is practiced by Buddhists.  It involves practicing to be aware about the things that you do and the things that happen around you at the very moment. There are mainly four points in it: You have to abstain from the five moral precepts: killing, stealing, lying, sexual misconduct, and use of toxicants. Anapana Meditation is practiced for three and a half days wherein you practice focusing on your breath. For six and half days, purifying the mind is done, which involves self observation. On the last day of the course, you will be allowed to speak and live an extroverted life. The meditation technique closes with the practice of metta bhavana, sharing the purity developed with others.

Visualisation Meditation

This meditation type involves visualisation to achieve a meditative state. Those who are able to visualise things, prefer to choose it among other meditation types. It involves noting the things that cause anxiety, tension, and fatigue. You close your eyes and try to focus on being peaceful about them.

Vibrational Meditation

This  involves repetition of a particular word or a sound that becomes the focal point of the meditation. The vibrations that are produced from the word or sound pass through your body. You have to concentrate on nothing else, but to chant that word or produce the sound again and again. It is one of the most different among various meditation types.

Movement Meditation

Breathing and gentle flowing movements are combined to achieve the meditative state in this meditation type. Playing music or dancing is also allowed in this technique. The basic idea is to get focused in the movement.

Body Scan Meditation

Body scan meditation is very useful for people who do not have any time for other forms of meditation. You just need to lie down and focus on your body right from your toes to your hair.

Breath and Navel Meditation

It is the oldest one recorded in China as well as in India and one of the most well known. It involves control over breath through different breathing techniques. You need to sit in a relaxed posture and concentrate on your breath, nostrils, or even on your abdomen.

To read the complete article go to http://www.scienceofimagery.com/types-meditations/

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The Power of Vulnerability

Vulnerability is our most accurate measurement of courage - Brene' Brown

Emotions are energy and energy has to go somewhere. 

So when you suppress that energy (your emotion) instead of expressing that energy, it sits in your body and causes it to deteriorate. Okay that sounds harsh, but it is true.

“Energy Cannot Be Created or Destroyed It Can Only Convert From One Form to Another”

– Albert Einstein

Emotions have a vibration. So if you suppress that vibration, you are now a point of attraction for that energy vibration. And as you know the universe must match the energy vibration we are putting off. The only emotions you can heal are the ones you let yourself feel and express.

In order to feel our emotions we must be willing to risk vulnerability. And of course vulnerability can be difficult especially when most of us equate vulnerability with being hurt. Therefore, for many it may seem risky for us to come into touch with our emotions.

What is vulnerability?

The definition of vulnerability is being, “Capable of or susceptible to being wounded or hurt.”

This definition is totally misleading hence the reason there is so many defensive, combative people in this world. I am not saying that one has to be defenseless, of course you need to love and take care of yourself and not let people walk over you. But it is a matter of being absolutely honest with yourself about how you feel. No filters!

Vulnerability is in fact that raw space that we are so uncomfortable with, that we try to numb it out with pills, food, alcohol, exercise, drugs or any kind of addiction. You cannot heal any situation you want to heal in your life if you are not willing to risk vulnerability. Healing depends on your willingness to express the complete truth of how you feel.

“The Power of Vulnerability” is an awesome 20 minute TED talk by Dr. Brene' Brown. She examines vulnerability, courage, imperfection and shame from a very practical perspective. 

With thanks to Sean May http://www.scienceofimagery.com/power-of-vulnerability/

Affirmations

What are Affirmations?
They are positive statements that describe a desired situation or goal, and are often repeated, until they get impressed on the subconscious mind.

This process, causes the subconscious mind to to strive and to work on your behalf, to make the positive statement come true.

When you know how to use affirmations, you get a great tool for achieving success and for improving your life.

Most people repeat in their minds negative words and statements concerning the situations and events in their lives, and consequently, create undesirable situations. Words work at both ways, to build or destroy. It is the way we use them that determines whether they are going to bring good or harmful results.

Your subconscious mind accepts as true what you keep saying. It attracts corresponding events and situations into your life. So why not choose only positive statements, in order to get positive results?

Imagine that you are swimming with your friends in a swimming pool.

They swim fifteen lengths, something you have never done before, and since you want to win their respect, you want to show them that you can make it too.

Most people repeat in their minds negative words and statements concerning the situations and events in their lives, and consequently, create undesirable situations. Words work at both ways, to build or destroy. It is the way we use them that determines whether they are going to bring good or harmful results.

Your subconscious mind accepts as true what you keep saying. It attracts corresponding events and situations into your life. So why not choose only positive statements, in order to get positive results?

Imagine that you are swimming with your friends in a swimming pool.

They swim fifteen lengths, something you have never done before, and since you want to win their respect, you want to show them that you can make it too.

You start swimming, and at the same time keep repeating in your mind, "I can do it, I can do it...". You keep thinking and believing that you are going to complete the fifteen lengths.

What are you actually doing? You are repeating positive affirmations.

In a different situation, you might find yourself repeating, "I cannot do this", "It is too big for me", "It is not going to work out", and consequently, lose ambition, motivation and faith, and actually bring about what you said to yourself.

It would be a good idea to pay attention to the words you repeat in your mind, to discover whether you are using negative statements, such as:

• I cannot do this.
• I am too lazy.
• I lack inner strength.
• I am going to fail.

If you discover that these, or similar words, run through your mind, you should do something to change them.

Your words and thoughts program the mind in the same way that commands and scripts program a computer.

Repeated positive statements help you focus your mind on your aim. They also create corresponding mental images in the conscious mind, which affect the subconscious mind accordingly. In this way, you program your subconscious in accordance with your will. This process is similar to the way creative visualisation works.

The conscious mind, the mind you think with, starts this process, and then the subconscious mind takes charge.

By using this process consciously and intently, you influence your subconscious mind, and in turn, it transforms your habits, behavior, attitude, and reactions, and even reshapes your external life.

You do not know how long it takes to get results. Things might happen immediately, in a few hours, in a few days, or take weeks or longer. This depends on your focus, faith, strength of desire, the feelings you put into the words, and on how big or small is your goal is.

It is important to understand that repeating positive affirmations for a few minutes, and then thinking negatively the rest of the day, neutralizes the effects of the positive words. If you want to get positive results you have to refuse to think negative thoughts.

How to Repeat Affirmations

1. Choose affirmations that are not too long.
2. Repeat them every time your mind is not engaged in something important, such as while traveling in a bus or a train, waiting in line, walking, etc., but do not affirm while driving or crossing a street. You may also repeat them in special sessions of 5-10 minutes each, several times a day.
3. Be as relaxed as you can.
4. Pay full attention to the words you are repeating.
5. Stronger faith in what you are saying, and more desire and feelings bring faster results.
6. Preferably, choose positive words with no negative connotations. If you want to lose weight, do not use words such as, "I am not fat", or "I am losing weight." These are negative statements, bringing into the mind mental images of what you do not want. Repeat instead, "I am getting slim", or "I have my ideal weight". Such words build positive images in your mind.
7. Affirm, using the present tense, not the future tense. Saying, "I will be rich", means that you intend to be rich one day, in the indefinite future, but not now. It is more effective to say, and also feel, "I am rich now", and the subconscious mind will work at overtime to make this happen now, in the present.
8. By stating what you want to be true in your life, you mentally and emotionally see and feel it as true, irrespective of your current circumstances, and thereby attract it into your life.

Positive Affirmations

- I am healthy and happy.

- Wealth is pouring into my life.

- I am sailing on the river of wealth.

- I am getting wealthier each day.

- My body is healthy and functioning in a very good way.

- I have a lot of energy.

- I study and comprehend fast.

- My mind is calm.

- I am calm and relaxed in every situation.

- My thoughts are under my control.

- I radiate love and happiness.

- I am surrounded by love

.-  I have the perfect job for me.

- I am living in the house of my dreams.

- I have good and loving relations with my wife/husband.

- I have a wonderful and satisfying job.

- I have the means to travel abroad, whenever I want to.

- I am successful in whatever I do.

- Everything is getting better every day. 

With thanks to Remez Sasson http://www.successconsciousness.com/index_00000a.htm

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Superfoods For Your Brain

Our brains are a very important part of our bodies. After all, our mind is basically our bodies central command system and without it our bodies would be nothing more than lifeless mush. We need to make sure that we strive to take the best care of our minds as possible.

Many people are aware of this so they refrain from bad habits such as smoking, doing drugs and drinking. However, did you know that our eating habits is another important factor in the health of our minds? The simple act of incorporating nutrient rich super foods into our diets can work miracles when it comes to boosting out memory and focus.

What does the food you eat have to do with how your brain functions? It turns out an awful lot. While we have always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. 

Our bodies do not like stress. When we are stressed out — whether it is physical, like someone jumps out at you from a dark alley, or mental, like you have a major project due at work — our bodies release inflammatory cytokines.

These little chemicals prompt the immune system to kick in and fight back against the stress through inflammation, as though stress is an infection. While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is  different. It has been linked to autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more. 

But what does this all have to do with food? Our gut helps keep our bodiess immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when have eaten enough. 

Plus, brain foods rich in antioxidants, good fats, vitamins and minerals provide energy and aid in protecting against brain diseases. So when we focus on giving our bodies whole, nutritious foods benefiting both the gut and the brain, we are actually benefiting our minds and bodies while keeping them both in tip-top shape.

Some foods are better for your brain than others. You should be eating to feed both your mind and body. With a mix of fruits, vegetables, oils and even chocolate (yes, chocolate!). Here are  foods you should be eating to feed your body and mind. 

1. Avocados

One of the healthiest fruits, they often get a bad reputation because of their high fat content, but these green powerhouses are packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing. Containing both vitamin K and folate avocados help prevent blood clots in the brain (protecting against stroke) as well as helping to improve cognitive function, especially both memory and concentration. They are also rich in vitamin B and vitamin C which are not stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. 

2. Beets

It might be their funny shape but beets seem to be an intimidating food for many people, even vegetable lovers. They reduce inflmmation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels.

3. Blueberries

Proving that great things do come in small packages, it is a good idea to eat them daily. That is because they have got so many great health benefits ­while tasting like an all-natural candy! It is one of the highest antioxidant-rich foods known to man, including  vitamin C, vitamin K and fiber, because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress.

4. Bone Broth

Is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies. Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory.

5. Broccoli

Is one of the best brain foods out there. Thanks to its high levels of vitamin K and choline. it will help keep your memory sharp. It is also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake. 

6. Celery

For a vegetable with such few calories (just 16 per cup!),celery offers a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome. It is so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it is a great snack option if you are looking to shed pounds. While we often eat celery stalks, do not skip the seeds (a treatment for arthritis) and leaves; both provide extra health benefits and taste great in things like stir fries and soups. 

7. Coconut Oil

One of the most versatile — and good for you — foods out there. With 77 coconut oil uses and cures, there is almost nothing that coconut oil cannot help. When it comes to your brain, it is full of benefits, too. Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut.

8. Dark Chocolate

Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is full of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart. Most of the chocolate you see on supermarket shelves is highly processed with few benefits. The rule of thumb is the darker the chocolate, the more health benefits. Skip milk and white chocolates and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. This ensures you will get your choco fix and its brain benefits! 

9. Egg Yolks

On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That is right, eggs can make you happy!  If you have kept away from eating eggs whole because of cholesterol concerns, there is good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels. It is also one of the most inexpensive sources of protein, just be sure you are buying organic,free range eggs.

10. Extra Virgin Olive Oil

Real extra virgin olive oil is truly a brain food. Thanks to the powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s. As great as extra virgin olive oil is, remember that it is not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. 

11. Green, Leafy Vegetables

Getting regular helpings of leafy green brain foods — like kale  Swiss chard and romaine lettuce — can help keep dementia at bay according to new research. In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green vegetables once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in. Green, leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong.

12. Rosemary

We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain. It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties.

13. Salmon

One of the most nutritious, brain food-friendly foods. It is packed with omega-3 fatty acids to help keep your brain running smoothly ­— goodbye, brain fog — and improve memory. If you have children, feeding them salmon can help prevent ADHD by improving their focus. These same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!  Please note that these benefits are for Alaskan wild-caught salmon. Farm-raised and regular wild-caught salmon can be filled with mercury and toxins.

14. Turmeric

It is great when a simple spice has amazing health benefits. That is the case with turmeric, an ancient root that has been used for its healing properties throughout history. Thanks to curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents. Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information. 

15. Walnuts

It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s. So go ahead, grab a handful of walnuts.

With thanks to Dr Axe for more information and super food recipes go to

http://draxe.com/15-brain-foods-to-boost-focus-and-memory/