Wednesday, December 18, 2013

11 Easy Ways To Meditate -Try it to Believe It

when people think of doing meditation they always think of spending hours in a peaceful & isolated space, chanting some mantra or doing some special things/postures. But meditation is far easy ten we think. specially when you begin to add more mindfulness into your life—when you stop and smell the roses, so to speak—you'll find that the stress of the future and the regrets of the past simply melt away. It’s a practice, to be sure. But it can be simple, and automatic, and oh-so beautiful.
The trick is to do one thing a day with absolute mindfulness. Dwell completely in that moment. Feel everything, every physical sensation, and every subtle emotion that swells up inside. Breathe slowly, and smile at the stillness. And once you’ve mastered one thing, add another, and another ...
Here are 11 of my favorite things to do mindfully:
1. Listen to music.
Try to hear every instrument in the band. Separate the lyrics from the melody—listen to something instrumental, if you can. Sing along, and feel your body vibrate with the hum of sound.
2. Drink tea. Or coffee. Or hot water. Or whatever.
I imagine that, like me, you drink something every morning. Instead of just tossing it down like a shot at the bar, drink it slowly. Dedicate 5 minutes every morning to this act alone. Close your eyes, and feel the warm liquid roll over your tongue. Enjoy it – right now, this tea is all that matters!
3. Do yoga.
The practice alone will bring about a beautiful sense of presence in your life. Even one class or hour of home-practice a week is great!
4. Drive to work.
Your morning commute can be spent in absolute mindfulness. Turn off the loud music, tone down your road rage, and enjoy the quiet time to yourself.
5. Take a walk.
A slow one. Like, really slow. Inhale and lift your foot, exhale and plant it. Repeat.
6. Create art.
The practice of painting, or drawing, or sewing, or gluing magazine strips to paper is incredibly meditative. Set aside a bit of time for art, and as you work, make sure that you’re truly there with your project.
7. Journal.
Each morning, spill out a page of junk that’s been on your mind. Notice the pressure of the pen on the paper. The sound of the tip scraping along the page. The way the ink bleeds. After writing for a bit about your day, and your shopping lists, and the cute boy in yoga class, you’ll find that you don’t have anything left to write. This is when you take a deep breath, and allow mindfulness to permeate. Go deeper. Soon, you’ll be writing with complete presence, as if another voice is writing through you.
8. Cook.
This is one of my favorites. Cooking can be an incredibly powerful act of meditation. Grind your own spices, chop vegetables with a smile, and put love into your pot.
9. Eat.
Not only is eating mindfully a simple and delightful act, but it’s much healthier than shoveling food down while you’re running to your next meeting. Take time to feel the temperature of your food with your fingers, feel the texture, smell all of the ingredients. Be there with your food before you eat.
10. Give a massage.
Touch is a powerful thing. For a moment, give all of yourself to someone in the act of massage. Be there with them: receptive, open, and loving.
11. Breathe.
The easiest of all! Breathing truly is the difference between feeling anxious and feeling relaxed. Try adding a few rounds of 4, 4, 8 count breath into your daily routine. Inhale for 4 counts, retain for 4 counts, and exhale for 8. Close your eyes. Be slow. Repeat.

Monday, July 29, 2013

Deep Breathing

Breathing is process very hardly notice, its going on continuously whether we are aware of it or not. Deep breathing is Conscious breathing where we are fully aware of our breathing. Nowadays more & more people are becoming aware of the Health benefits of Deep breathing.

Breathing is the only bodily function that we do both voluntarily and involuntarily. We can consciously use breathing to influence the involuntary (sympathetic nervous system) that regulates blood pressure, heart rate, circulation, digestion and many other bodily functions. Breathing exercises can act as a bridge into those functions of the body of which we generally do not have conscious control

When we are under stress our breathing pattern changes, it becomes rapid. That directly affects the working of our different body parts. Over a period of time frequent increase in heart rate takes toll of our overall health.

Tuesday, July 23, 2013

Relaxation in just 10 minutes!

Relaxation is everyone is looking for. In today's highly challenging & demanding, stressful life everyone wants some time for relaxation. but one seldom get time to relax completely due to tight schedules. 

whenever one thinks of relaxation first thing come in the mind is vacation in an exotic location, a spa or simple meditation retreat. many people find relaxation in Nature, nearby river or countryside. Some people find relaxation in soothing music. but the prime question remain how to get the daily dose of relaxation in the very stretchable urban lifestyle?

here i suggest a very simple yet effective exercise for relaxation which can be done anywhere at anytime without much here we go

1) find a place where you are not disturbed for a while. it can be meeting room in your office.

2) close your eyes & start deep breathing

3) as you breathe deeply put focus on your nostrils, tip of your nose where you can feel the air moving in & going out

4) be alert & aware of your breathe movement. breathe is coming inside, then there is a little pause, then breathe is moving out then again there is a little pause then the breathe is again moving in.....

5) Now being aware of your breathe tell your self that : "I dont need anything" " I am complete" "I am whole"

6) after repeating these words to yourself again be aware of your breathe.

you will notice instant relaxation in your mind as you become aware of your breathe, So as mind becomes calm your body also gets relaxation.

Initially you will find difficult to remain aware of your breathe even for 5-10 seconds but later on with practise it will become easier for you.

repeat this exercise whenever you feel tired or exhausted.

Get relaxed get connected to yourself! All the best!

Monday, July 22, 2013

Biofeedback & Meditation

Biofeedback is a therapeutic technique that claims to teach you how to control physical responses, such as breathing, hand temperature, muscle tension, heart rate and blood pressure, which are not normally controlled voluntarily.

The way you achieve this control is by learning how to focus on and modify signals from your body. For instance, in the case of asthma, biofeedback could help you to learn to control your breathing and bring down your anxiety level when your symptoms start to flare up.

Chances are you have used biofeedback yourself. You've used it if you have ever taken your temperature or stepped on a scale. The thermometer tells you whether you're running a fever, the scale whether you've gained weight. Both devices "feed back" information about your body's condition. Armed with this information, you can take steps you've learned to improve the condition. When you're running a fever, you go to bed and drink plenty of fluids. When you've gained weight, you resolve to eat less and sometimes you do.

Several different relaxation exercises are used in biofeedback therapy, including:

Wednesday, July 17, 2013

20 Powerful Questions to Help You Discover the Purpose Life

Who Are You?

1.    Who are you What is the one thing that makes you special and unique?
There is no other person on this planet quite exactly like you. For just a moment, quit focusing on what you are not, what you wish to be, or what others expect from you and find out what is the one thing you already have that makes you special. Identify your “special”-nesses, acknowledge it, respect it and make it central to how you carry yourself.

2.    How do people perceive you?
Do people see you for the special person that you are? Do they appreciate your unique abilities? If not, what is the reason? How can you change it?
Maybe a quote by Henry Longfellow — “We judge ourselves by what we feel capable of doing, while others judge us by what we have already done.” — has the answer? How can you bridge the gap between what you are uniquely capable of being and the person that you currently are?

3.    If money was not a constraint, what would you be doing with your time?
Write a book? Become a singer? Grow a beautiful garden? Spend more time with your family? Take your time. Feel free to daydream. Once you have the vision in your mind, think of what is the one thing you can do now to move just one step closer to that vision. When you have a vision and start taking action, the universe will conspire to make it a reality.

4.    What do you do for a living?
There is nothing deep about this question. It really is as simple as it sounds. If your answer matches (or will lead you towards) what you answered to the previous question, you are on the right track. If answered “Become a writer” above and “I am an engineer” to this one, you need to figure out how bridge the two. Maybe you can start a tech blog. Or a series of (blockbuster) books about the adventurous engineer or the vampire engineer. Whatever. Figure it out.

5.    What are you grateful for?
How long did you have to think to answer that question? If you answer was not immediate – if the images of your family and friends, your health, your ability to see, hear, walk and talk did not come to your mind instantly, you should start looking into developing an attitude of gratitude. Remember the quote – “I cried because I had no shoes until I met a man who had no feet.”