Day: December 20, 2018

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3 Types of Meditation to Practice that Reduces Stress

 

3 Types of Meditation to Practice that Reduces Stress 

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Meditation is practiced to achieve a mentally clear and emotionally calm state. Practicing will enable you to learn how to observe your feelings or thoughts without judgment and understand them better. Meditation is a skill and takes practice and consistency in order to get comfortable. Statistics show that meditating reduces anxiety and depression. Practicing creates a greater degree of self-control and an increased cognitive function. Mindfulness meditation also known as Vipassana, transcendental meditation, and guided visualization meditation are three popular types.

  1. Mindfulness Meditation:   Mindfulness meditation is practiced with your eyes closed in a comfortable position on your back or sitting up straight and focuses on the breath as you inhale and exhale. During this practice a distracting thought may come to mind. The best way to proceed and focus on your breath is to notice that you became distracted, remain non-judgmental, and shift your focus back to breathing. Be mindful of any thoughts. Mindfulness is essential in overcoming suffering and understanding natural wisdom. It is about acknowledging reality through letting the mind wander and accepting any thoughts that come up and understanding the present.

  2. Transcendental Meditation: This type of meditation is taught by an instructor and involves repeating a particular mantra or sound at a comfortable pace effortlessly. Essentially you enter a deeper state of emptiness, like most meditation practices your mind might become distracted. Acknowledge your thoughts and return back to the mantra.

  3. Guided Visualization: Guided Visualization meditation involves your imagination. Statistics show if you imagine relaxing and positive experiences the body will respond by releasing chemicals that generate feelings of positivity. A guided visualization is necessary for a more powerful experience, however it can be practiced alone. Meditation is the heart of yoga and is practiced in ‘Shavasana’, a total relaxation pose. The literal meaning is the corpse pose where the yogi is lying on their back and their eyes are shut and the breathe is long and deep. Yoga and meditation will lead to reduced stress and anxiety. 

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December Self Care Challenge

Self-care is important as it boosts your confidence and produces positive feelings and emotions. Maintaining a healthy relationship with yourself will increase your self-esteem and remind yourself and others that you are your needs are important too.

1.Put up decorations

2. Have a Hot Co-Co

3. See a loved one

4. Take a slow, scenic walk

5. Declutter and donate

6. Make a playlist for the Holidays

7. Write positive new years resolutions

8. Write a gratitude list

9. Look at local Christmas lights

10. Call a relative to chat

11. Put on some music and move your body

12. Burn a scented candle

13. Cuddle with a blanket and read

14. Get some sunlight

15. Do an act of kindness

16. Write down your bad thoughts

17. Journal

18. Practice Yoga

19. Watch a childhood Christmas movie

20. Take a moment to do absolutely nothing

21. Give yourself a compliment

22. Make someone a gift

23. Take a long shower or bath

24. Do a home exercise

25. Write down some of your favorite memories of 2018

26. Spend an hour doing your favorite hobby

27. Cuddle up in a blanket and read

28. Give yourself a manicure or a pedicure

29. Make a plan for the weekend, thus ensuring you have something to look forward to

30. Make a healthy snack

31. Treat yourself to a massage


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