Staying in Shape..... Don´t Stress

There are a lot of factors working against people who are trying to stay in shape in today’s world. Fast food restaurants litter the streets and gym memberships get more and more expensive by the day. Tight deadlines at work mean little time for worrying about proper nutrition during the day. And on top of that, busy family schedules make fixing a wholesome meal on a regular basis all the more difficult.

There’s also one other major underlying factor in weight gain: stress. Stress can creep in at any moment, and can be caused by almost anything in your life. Work, social events, even your family can cause stress.

Not only is the stress itself harmful to your mind and body, but it can also lead to other unhealthy habits. All too often, people turn to unhealthy things like food and drink rather than dealing with the stress itself.

We all know all too well just how easy it is to reach for some junk food when things get tough. Of course, you’ll feel better in the short term, but the long-term ramifications are just not worth it.

Below are five simple yet effective techniques for dealing with stress that can help you turn away from unhealthy habits and be more productive at the same time.

Go for a walk

Everyone needs the occasional break. Just 10 minutes away can do wonders for the mind and the body, and allow you to refresh and recharge. Not only will it clear your head, but walking is also very relaxing. Next time you feel overwhelmed, go outside, leave the office or just go somewhere you have some room, and take a walk.

Breathe it out

While it sounds like the most simplistic advice ever, just breathing can do wonders for your stress level. Simply taking deep breathes and counting to 10 is a great way to battle the feeling of being overwhelmed. Exhaling slowly can decrease your heart rate and in turn calm your body down.

Get some sleep

Do you get seven to eight hours of sleep on a nightly basis? Chances are you don’t, which can be a contributing factor to high levels of stress. Staying well rested can help keep the mind relaxed yet focused and able to take on whatever the day may hold. Even a short nap can help out on a stressful day.

Plan a fun activity

The next time you’re feeling overwhelmed, set aside some time down the line to do something fun. Whether it’s a trip to the bowling alley, a round of golf or a weekend getaway, as long as it’s something you enjoy it’ll help you battle the stress. Planning it while you’re stressed will also give you something to look forward to, which should almost instantly make you feel a bit better.

Play a game
Nothing reduces stress like a quick game. Not only can it take your mind off any issues, but it’ll also help you to relax by changing your focus to something fun. Chances are you have a game or two in your closet – even a deck of cards will do. Just a short bout of fun can refresh and re-energize your mind and body. Then you’ll be ready to take on anything.

Spiritual Stress Relief

Taking the path less traveled by exploring your spirituality can lead to a clearer life purpose, better personal relationships and enhanced stress management skills.

Some stress relief tools are very tangible: exercising more, eating healthy foods and talking with friends. A less tangible — but no less useful — way to find stress relief is through spirituality.

What is spirituality?

Spirituality has many definitions, but at its core spirituality helps to give our lives context. It's not necessarily connected to a specific belief system or even religious worship. Instead, it arises from your connection with yourself and with others, the development of your personal value system, and your search for meaning in life.

For many, spirituality takes the form of religious observance, prayer, meditation or a belief in a higher power. For others, it can be found in nature, music, art or a secular community. Spirituality is different for everyone.

How can spirituality help with stress relief?

Spirituality has many benefits for stress relief and overall mental health. It can help you:

Feel a sense of purpose. Cultivating your spirituality may help uncover what's most meaningful in your life. By clarifying what's most important, you can focus less on the unimportant things and eliminate stress.

Connect to the world. The more you feel you have a purpose in the world, the less solitary you feel — even when you're alone. This can lead to a valuable inner peace during difficult times.

Release control. When you feel part of a greater whole, you realise that you aren't responsible for everything that happens in life. You can share the burden of tough times as well as the joys of life's blessings with those around you.

Expand your support network. Whether you find spirituality in a church, mosque or synagogue, in your family, or in nature walks with a friend, this sharing of spiritual expression can help build relationships.

Lead a healthier life. People who consider themselves spiritual appear to be better able to cope with stress and heal from illness or addiction faster.

Discovering your spirituality

Uncovering your spirituality may take some self-discovery. Here are some questions to ask yourself to discover what experiences and values define you:

What are your important relationships?

What do you value most in your life?

What people give you a sense of community?

What inspires you and gives you hope?

What brings you joy?

What are your proudest achievements?

The answers to such questions help you identify the most important people and experiences in your life. With this information, you can focus your search for spirituality on the relationships and activities in life that have helped define you as a person and those that continue to inspire your personal growth.

Cultivating your spirituality

Spirituality also involves getting in touch with your inner self. A key component is self-reflection. Try these tips:

Try prayer, meditation and relaxation techniques to help focus your thoughts and find peace of mind.

Keep a journal to help you express your feelings and record your progress.

Seek out a trusted adviser or friend who can help you discover what's important to you in life. Others may have insights that you haven't yet discovered.

Read inspirational stories or essays to help you evaluate different philosophies of life.

Talk to others whose spiritual lives you admire. Ask questions to learn how they found their way to a fulfilling spiritual life.

Nurturing your relationships

Spirituality is also nurtured by your relationships with others. Realizing this, it's essential to foster relationships with the people who are important to you. This can lead to a deepened sense of your place in life and in the greater good.

Make relationships with friends and family a priority. Give more than you receive.

See the good in people and in yourself. Accept others as they are, without judgment.

Contribute to your community by volunteering.

Pursuing a spiritual life

Staying connected to your inner spirit and the lives of those around you can enhance your quality of life, both mentally and physically. Your personal concept of spirituality may change with your age and life experiences, but it always forms the basis of your well-being, helps you cope with stressors large and small, and affirms your purpose in life.

Meditation in motion

Many years ago I used to study Tai Chi, mainly due to the amount of stress I was under at the time due to my work. I initially chose it over Yoga, as I felt it fitted me better. As with much of my Spiritual learnings, I stepped off of this path and became somewhat lost in the endless pathways, but as it is with many people, they all seem to converge back together at the same point. So once again I find myself watching videos and re-educating myself in this ancient Chinese art.

Tai Chi is a type of martial art that has evolved over the years into an effective means of alleviating stress and anxiety. It has been considered to be a form of 'meditation in motion' which promotes serenity and inner peace.

Tai Chi is an ancient Chinese tradition, its beliefs are thought to have been created by the Taoist monk Zhang Sanfeng in the 12th century.

The phrase "t'ai chi ch'uan" translates to "supreme ultimate fist" or "boundless fist". Tai Chi has influences that go back to Taoist and Buddhist monasteries.

Tai Chi is considered to be safe for people of all ages as it does not put too much stress on the muscles and joints.

In addition to being safe, Tai Chi is also inexpensive as it does not require much equipment. It can be practiced either in a group or alone.

Modern research has found that Tai Chi has positive effects on balance control, fitness, and flexibility. In addition, the martial art has been claimed to reduce the risk of falls among elderly individuals who have suffered from severe heart conditions.

History of Tai Chi

Tai Chi has various different styles and variations, each of which has its own lineage and date of origin. Some forms of Tai Chi focus on health while others stress competition or self-defence.

The concepts of Tai Chi go back to the beginning of written Chinese history from Taoism and Confucianism. The founder of Tai Chi is believed to be Zhang Sanfeng.

There are stories that claim Zhang Sanfeng left his monastery to become a Taoist hermit and created his own form of fighting based on softness.

Sanfeng is thought to have said:

"In every movement, every part of the body must be light and agile and strung together. The postures should be without breaks. Motion should be rooted in the feet, released through the legs, directed by the waist and expressed by the fingers. Substantial and insubstantial movements must be clearly differentiated."

What are the health benefits of Tai Chi?

The health benefits of Tai Chi are currently being widely studied. The art has been associated with reduced stress, anxiety, depression, and enhanced mood, in both healthy people and those with chronic conditions.

In addition, Tai Chi has been shown to improve aerobic capacity, increase energy, and build muscle strength.

There are health benefits associated with Tai Chi for people suffering from:

Parkinson's disease - a study found that patients with Parkinson's disease who practiced Tai Chi experienced significantly improved walking ability, posture, and fewer falls.

Chronic heart failure - researchers revealed that patients with chronic heart failure experienced a better quality of life and mood if they regularly practice Tai Chi.

Fibromyalgia - people living with fibromyalgia responded well to Tai Chi. They reported relief from joint pains as well as other symptoms.

Diabetes - Tai Chi can improve blood glucose levels and immune system response in patients with type 2 diabetes.

Depression - a weekly tai chi exercise class could be very effective at treating symptoms of depression.

Reduce Stress in 60 Seconds with QiGong Breathing

Two thousand years ago, in China, they discovered that our breath, or lack of it, is at the root of most of our stress and health problems. It’s no secret that meditative breathing can help bring down your stress level. Well, with QiGong breathing, you can change your whole outlook! In this guide, you will learn a simple QiGong (chi kung), or breathing technique, that will shift your outlook on life in 60 seconds.

Open Up to Relaxation

Your body is made of energy—as is everything in the universe. The energy field that you are can get tight and squeezed when we are under stress and don’t breathe fully. So, as you sit back and enjoy the sensation of the body loosening, opening, and being massaged by the rhythm of your own breathing, allow this energy field of your being to just “let go” and to be expanded open by a silken effortlessness that begins to permeate your being.

Feel your entire being “un-gripping” and surrendering itself open to the expanding lightness that is permeating you. Expand your energy to be open with it, like an unfolding blooming rose. It is a feeling of simply lightening up on yourself and the world all around you.

As you practice this breathing technique and your body become familiar with it, you will begin to allow the breaths to fill you, and relax out of you. Don’t force it, or strain. T’ai Chi and QiGong are the arts of learning to live “effortlessly,” so you just let the breathing “breathe you,” as you relax out of the way, almost being massaged by the rhythm of your own breathing.

Breathe for Stress Reduction

Before you begin, make sure you have a quiet space where you can be uninterrupted and without distraction. Read through this exercise, then practice it step-by-step to get familiar with it. Once you understand the exercise, go through it all with your eyes closed for one or two minutes, completely surrendering yourself to the full breaths and the absolute letting go suggested.

1. To begin, sit comfortably upright, preferably in a straight-backed chair. Lightly touch the tip of your tongue to the gum line just behind your front/top teeth.

2. Let your eyes close easily and naturally, as you just sit back and enjoy the sensation of your body filling and emptying of breath. Let your shoulders relax down away from your neck, and allow your torso muscles to relax around your rib cage. Think of the 50 trillion cells of your being absolutely letting go on each releasing breath.

3. Now, as you breathe in, think of breathing into your dan tien, or upper pelvis. Of course your lungs don’t go down that far, but thinking of breathing into the upper pelvis will cause your lower lungs to fill first …

… and then your chest will naturally inflate as well.

On your sighing exhale, again let your shoulders sink and relax down away from your neck, and let every one of your 50 trillion cells let go of everything. The air will empty out of your chest first …

… and then will empty out of your lower lungs, as you allow your abdominal wall to gently relax inward.

4. With eyes closed, repeat this for a minute or two. Let it become very relaxed, as your body and torso “relax open” to a full breath—filling from the lower torso, and then on up to fill the upper chest as well. On each sighing exhale allow every aspect of your being—your mind, your heart, your body—to let go of everything it’s been squeezing on to.

As you exhale, think of the brain-mind beginning to let go of all the tight thoughts it’s been squeezing onto. It’s as if the brain were a muscle that you’ve unconsciously squeezed for no reason at all … and now you can enjoy the sensation of the airy fibers of your mind beginning to un-grip, to unfurl, and to relax open this this expanding lightness as you exhale. As you let that breath sigh out of your relaxing body, it’s as though your brain could exhale and let go.

Think of your heart beginning to let go of all the tight feelings it’s been unconsciously squeezing within it. Enjoy the effortless sensation of your tight heart beginning to exhale and let go of everything that it’s been holding onto. Enjoy that silken effortless lightness that expands through your heart and chest and torso, as the heart lets go again and again and again.

5. As you continue breathing with the tip of the tongue lightly touching the gums behind the top/front teeth, and deeply letting go over and over again, allowing the silken effortlessness of this soothing energy to permeate you, and to expand you open and outward … just let go of the process.

Let the breath breathe you, as you relax out of the way, being massaged, loosened and opened by it.

6. Before you open your eyes, give yourself a few moments to just bask and soak in this ocean of expanding radiance that you have become. Be lifted, lightened, and opened by it. Let yourself float in this field of absolute safety, and complete acceptance. Nothing to rush off to, nothing to measure up to … you are held dearly floating in this field of lightness … cherished and appreciated for who you are.

Let this expanding radiance hold you and embrace you. Let yourself be loved. You are loveable. You don’t have to earn it. You are floating in a field of absolute safety and love.

Just breathing, and letting go.

And in a few moments, whenever you are ready, very slowly, and very gently … open your eyes.

If the experience of doing this QiGong breathing exercise did not blow your mind and relieve you of your stress, you need to try it again—and don’t try so hard this time. The problems we face with these techniques are never because we didn’t try hard enough, or weren’t precise enough … it is usually because we try way too hard. 

Just remember to sit back and let this happen to you, just for the fun and pleasure of it. Breathe, and let go. Open and lighten, as you let the lightness and radiant energy expanding through you open you. You just relax out of the way. QiGong gives you the sense of lightness, which is who you really are. 

You are a being of light, bathe and luxuriate in your incredible lightness of being. Enjoy the peace.

The Idiots guide to Transcendental Meditation

I have always struggled to meditate, I just can never seem to get the hang of it. And it seems I am not alone. It can takes years of practice to achieve the meditative state we all read about.

I struggled so much I gave up on it for many years. But now I am now trying again. Below is a little bit of information about meditation and at the end is the meditation I am currently using.

What is Meditation?

Everyone thinks that the purpose of meditation is to handle stress, to tune out, to get away from it all. While that's partially true, the real purpose of meditation is actually to tune in, not to get away from it all, but to get in touch with it all. Not to just de-stress, but to find that peace within, the peace that spiritual traditions talk about that passes all understanding. So, meditation is a way to get in the space between your thoughts. You have a thought here, a thought here, and there's little space between every thought.

According to wisdom traditions, this space between the thought is the window, is the corridor, is the vortex to the infinite mind – the mystery that some people call the spirit or God. We don't have to use those terms, but it's your core consciousness. And the more we learn about this space between thoughts, we find certain things to be true of it:

•It's a field of infinite possibilities – infinite possibilities, pure potentiality. 

•Everything is connected to everything else. 

•It's a space of infinite creativity, infinite imagination. 

•It is a place where there is something called the observer effect, or the power of intention, which means intention is very powerful when brought to this space and it orchestrates its own fulfilment – what people call the law of attraction – so those are wonderful qualities of your own spirit.

In meditation, we get into this space so we find infinite possibilities, infinite correlation, infinite creativity, infinite imagination, and infinite power of intention. That's what meditation is really about.

Where to Meditate?

Any safe place you choose where you will not be disturbed.

When to Meditate?

Morning and evening coincide with our body's quieter rhythms. Our body knows how to be still; we just have to give it opportunity. Studies show that routines begun in the morning last the longest, but any time you look forward to meditating is the right time.

Body Position

Being comfortable is most important. It is preferable to sit up straight on the floor or on a chair to help cultivate alertness, but if you are ill or need to lie down, that is fine. The mind has been conditioned to sleep when the body is lying down so you may feel sleepier. Your hands can relax on your lap, palms up or any way that you feel most open.

Thoughts

Thoughts will inevitably drift in and dance around your mind, but that's normal. Don't try to do anything with them – let them be. If you find yourself thinking about what's passing through your mind, just return to focusing your awareness on the mantra or your breath – you will soon slip into the space between thoughts.

Breath

When we pay attention to our breath, we are in the present moment. In an unforced, natural rhythm, allow your breath to flow in and out, easily and effortlessly.

Meditation Length

The effects of meditation are cumulative, and setting aside as little as 15 minutes a day to retreat and rejuvenate is beneficial. Many schools of meditation prescribe 30 minutes of meditation twice a day, and as your meditation practice evolves, you can extend your time. It's better to spend just a few minutes meditating every day rather than meditating for an hour a week.

What is Transcendental Meditation?

Transcendental Meditation was brought to the world by Maharishi Mahesh Yogi 50 years ago and has been learned by five million people. Transcendental Meditation is the purest, simplest, and most effective form of meditation the world has known. It is the pure technique of transcending – settling to the simplest, most powerful state of awareness – untainted by any mind control or thought process.

Transcendental Meditation allows the mind to simply, naturally and effortlessly transcend thinking and to experience a state of restfully alert consciousness. This deeply restful experience of transcending rejuvenates mind and body, leading to a wide range of benefits in daily life.

Transcendental Meditation is unique. It is fundamentally different from other systems of meditation and relaxation. A recent study on brain activity during meditation, identified three fundamental categories of meditation: focused attention, open monitoring or mindfulness, and automatic self-transcending.

Many people pay a lot of money to be trained in this form of meditation and it has become a big business steeped in mystery. But in truth it is a very simple form of meditation, well the theory is... in practice.... it takes practice.

It uses a simple mantra, to help you focus the mind.

What is a Mantra?

The word mantra has two parts: man, which is the root of the Sanskrit word for mind; and tra, which is the root of the word instrument. A mantra is therefore an instrument of the mind, a powerful sound or vibration that you can use to enter a deep state of meditation.

According to the Vedic tradition, the ancient sages were able to hear the subtle vibrations produced by everything in nature―the sounds of the wind, thunder, butterflies, rushing rivers and all other creations. They recognised that these sounds are the manifestation of spirit into matter. They identified “Om” (or aum) as the most elemental sound, representing the infinite universal consciousness. For thousands of years, people have used this mantra to expand their awareness of the divine.

The ancient seers also identified all the primordial vibrations or mantras that make up the universe and these were eventually recorded in the Vedic literature―the four texts that form the basis for the Hindu religion. You can actually hear all the mantras yourself if you sit quietly. You’ll notice a background hum in the air, and as you practice focusing on that hum, you’ll ultimately hear every mantra the sages recorded long ago.

Why do we silently repeat the mantra?

Silently repeating a mantra as you meditate is a powerful way to enter the silence of the mind. As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until you’re finally led into the field of pure consciousness from which the vibration arose.

Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. As you experience deeper meditative states, all thoughts and worries drop away and you experience the quiet that always exists beneath the noisy internal dialogue of the mind. In this stillness you may feel oneness with all life and profound peace.

Why do some people use different mantras each day?

Each mantra induces specific vibrations in the mind, which is why people use different mantras depending upon their intentions. However, mantras don’t have particular meanings―they are simply vibrations of consciousness. When they’re silently repeated, they help us disconnect from the thoughts filling our mind and slip into the gap between thoughts.

Although it is great to have different mantras for each day, for beginners, just have one.. keep it simple.

THE SO HUM MEDITATION

The So Hum meditation is a simple but powerful technique that uses the breath and the repetition of a mantra to quiet the mind and relax the body. This meditation will help take your awareness from a state of constriction to a state of expanded consciousness.

Step 1

Choose a place where you won’t be disturbed. Sit in a chair or on the floor, using blankets and pillows to make yourself as comfortable as possible.

Step 2

Close your eyes and for a few minutes and take a few moments to observe the inflow and outflow of your breath.

Step 3

Now take a slow, deep breath through your nose, while thinking or silently repeating the word So.

Step 4

Then slowly exhale through your nose while silently repeating the word Hum. Continue to allow your breath to flow easily, silently repeating So . . . Hum . . .with each inflow and outflow of the breath. Whenever your attention drifts to thoughts in your mind, sounds in the environment, or sensations in your body, gently return to your breath, silently repeating So . . . Hum.

Step 5

Whenever your attention drifts to thoughts in your mind, sounds in your environment, or sensations in your body, gently return to your breath, silently repeating, So . . . Hum.

Step 6

Do this process for 20 to 30 minutes. Just breathe easily and effortlessly, without trying to concentrate. When the time is up, sit with your eyes gently closed, taking a moment to rest in the stillness and silence of your meditation.

Never rush to or from meditation. Just allow the peace and calm to soak into your body, and you will carry a little bit of this peace and calm with you as you move into the activities of your day.