No time for meditation? Think again.....

With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. With a busy schedule, we feel we have no time for meditation.

Meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation can help you to overcome your stress and find some inner peace and balance.

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. 

Breathing Meditation

Find a comfortable place where you won't be disturbed. Turn off any distractions such as mobile phone/computer. You can do this sitting or lying down.

If sitting, sit upright in a chair, feet on the ground and back straight. You can place a cushion in the lower part of your back if it feels  uncomfortable. Close your eyes, or focus on a point in front of you if you wish to keep your eyes open.

Bring your attention to your navel, and breathing through the nose, be aware of the tummy gently moving out as you inhale, and falling back towards your spine as you exhale. Don't force the breath. 

Continue with this rhythm, each time trying to slow the breathing down. In your head count slowly in for 4 and out for 4. If this feels comfortable, count in for 4 and out for 6. If at any time it feels uncomfortable, just return your breathing back to normal pace and try again when you are ready. 

If you mind wanders at any point, acknowledge it and be aware this has happened. It's perfectly natural at first. Once you are aware it has wandered, just come back to focusing on your breathing. Keep this practice up for at least 2 minutes with the counting. Then continue for longer if you can, not counting with the breathes, but simply being aware of the breathing and the air flowing in and out of the nostrils. 

Practice this daily. Also throughout the day, have micro moments where you stop for a minute or two, and be aware of the breathing and the air flowing in and out. If you are feeling stressed, this will help calm the body and mind. You can also imagine any stress leaving the body as you exhale. Breath in calm, exhale any stress.

How Can Using A Daily Journal Improve Your Life?

Benefits of writing a daily journal.

Journaling can be effective for many different reasons and help you reach a wide range of goals. It can help you clear your head, make important connections between thoughts, feelings, and behaviors, and even buffer or reduce the effects of mental illness!

Journaling helps keep your brain in tip-top shape. Not only does it boost memory and comprehension, it also increases working memory capacity, which may reflect improved cognitive processing. Boosts Mood.

Journaling can be a great stress reducer through organizing one's thoughts, clearing one's mind and facilitating problem solving. There are many benefits to keeping a journal. ... Journaling can reduce stress by helping one get rid of negative thoughts.

It's not only true that scientists have found that writing expressively (the way we often do in a journal) improves working memory, it's also a fact that recording the ins and outs of your life in a journal gives more permanence to an often fleeting past.

It's simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal is a great idea. It can help you gain control of your emotions and improve your mental health.

Begin Your Journal Journey HERE

Reasons To Exercise In Winter

Research has shown time and again that regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in winter when colds and flu rear their ugly heads.When you exercise and get your blood pumping, immune cells circulate through your body more quickly helping them seek and destroy infections. But this boost only lasts for a few hours, so exercise needs to be regular for long-term effects.

Whether it’s the usual winter blues or the more serious SAD (seasonal affective disorder) putting a gloom over the colder months. A daily workout releases feel-good, de-stress brain chemicals, gives you a break from the daily grind and helps ease depression. Plus, if you combine exercise with the great outdoors you can cheer yourself up even more!

We know that after exercise, the brain releases the “feel-good” chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing,”45 minutes in the day could change your whole outlook on winter!!

Being cooped up with nothing but heaters to keep the air moving means fresh air is much harder to come by in winter! Generally, the air outside is healthier then that inside so going for a walk or run outside gives your lungs a chance to detox and breathe deeply without concern for breathing in other people’s bugs (at home or from the office!)

In the colder months it is so easy to turn to comfort food, because its so satisfying and it makes us feel good, well for a little anyway, and then we feel guilty. Its so easy to become a hibernating bear! No wonder it’s known as the ‘winter weight gain’ period. The average person puts on up to 4 kg! The only way to make up for those added treats is to increase the amount of exercise you’re doing. Try and balance your energy in and energy out then the shredding of clothes in spring wont be such a shock!

Source:livelifegetactive.com/blog/exercise-in-winter/

Something a Little Different for FREE

I often see people in the gym, on holiday, on the bus reading.

I myself enjoy getting my head in a good book. My time is often limited so I prefer to read something that will offer knowledge and that I will learn something from.

I came across this book some time ago and this guy has inspired me in life (I guess we all have someone we look up to). He is currently giving his book away for free and you can claim a copy for yourself. 

Click Here

Mother Claims Giggling Has Cured Her Asthma and Depression

• Lynette Webbe, 59, suffered asthma and chronic obstructive pulmonary disease for 6 years as she smoked since the age of 13
• Also suffered depression since she was a teenager after losing her parents, and began laughter classes as a natural treatment
• Enjoyed the laughter therapy so much she trained to hold her own classes
• After a year she claims her doctors said her respiratory problems are much better, and wants other people to be referred for laughter therapy

A mother claims to have cured her lifelong asthma and depression by laughing.

Lynette Webbe, 59, suffered with the respiratory condition for six years before she started holding laughter therapy classes.

A year on, and she said her doctor has noticed a huge difference in her condition – and thinks the NHS should refer other patients to her classes.

She also says the classes, which involve giggling, storytelling, dancing and childsplay have helped her overcome depression.

Miss Webbe, from Pill in Wales, said: 'I went for a check-up recently and was told that my health was much better and I believe laughter is the reason.

'It opens up the lungs, so I can breathe more easily, and gets endorphins pumping around the body.

'Physically I feel much better and leave my classes feeling amazing.

'I see my classes as a fun way of shaking off the cobwebs. Laughter is like a medicine that doctors can't provide.

'I think it's important to laugh and play.

'It's good for stress as well and if you can get rid of that and anxiety, you can prevent bad mental health too.

'I'd really like doctors to start referring patients to me to treat.'

Miss Webbe said she started her laughter therapy classes as she herself suffered from mental health problems herself.

She said: 'After years of mixing with the wrong crowd as a teenager, then losing my parents and my sister, I got so depressed I started to drink and self-medicate.

'I think it's important to laugh and play.

'It's good for stress as well and if you can get rid of that and anxiety, you can prevent bad mental health too.

'I'd really like doctors to start referring patients to me to treat.'

Miss Webbe said she started her laughter therapy classes as she herself suffered from mental health problems herself.

She said: 'After years of mixing with the wrong crowd as a teenager, then losing my parents and my sister, I got so depressed I started to drink and self-medicate.

'People come and make each other laugh. When we run out of jokes I tell everyone to start fake laughter.

'Basically, fake it until you make it, but you do laugh and this makes you feel better.

'I believe my workshops make people feel amazing. I've been working with people with Alzheimer's and after a class everyone was happy and smiling.

'We dance at my classes so people get some exercise.

'Everyone tells stories, which make them realise we've all got problems and things can get better.

'I share my story as I think this helps people feel they can share. 

'People leave feeling less alone. My workshops gave me a reason to get up and go out. 

'Now they're giving others one too.'

Source:dailymail.co.uk/health/article-3152104/Doctors-refer-patients-LAUGHTER-classes-says-mother-claims-giggling-cured-asthma-depression.html#ixzz3fDUHnH89 

Happiness

Myths and Facts About Happiness

There are a lot of myths out there about what will make you happy. So before we embark on a tour of the strategies that do work for boosting happiness, let’s dispense with the things that don’t.

Myth: Money will make you happy.

Fact: It’s stressful when you’re worried about money. In order to be happy, you do need enough of it to cover your basic needs: things like food, shelter, and clothing. But once you have enough money to be comfortable, getting more money isn’t going to make much of a difference in how happy you are. For example, studies of lottery winners show that after a relatively short period of time, they are no more happy than they were before their win.

Myth: You need a relationship in order to be happy.

Fact: Being in a healthy, supportive love relationship does contribute to happiness, but it’s not true that you can’t be happy and fulfilled if you’re single. Indeed, singles who have meaningful friendships and pursuits are happier than people in mismatched romantic relationships. It’s also important to note that even a good marriage or romantic partnership doesn’t lead to a permanent, intense happiness boost. Expecting your partner to deliver your happily-ever-after may actually harm the relationship in the long-run. You—not your partner or your family members—are responsible for your own happiness.

Myth: Happiness declines with age.

Fact: Contrary to popular belief, people tend to get happier with age. Study after study confirms that seniors experience more positive emotions and fewer (and less intense) negative emotions than young people and middle-aged adults. As a whole, older adults are also more satisfied with their lives, less sensitive to stress, and more emotionally stable. Even with the losses that come with age, it is the happiest time of life for many people.

Myth: Some people are just happier than others and there’s nothing you can do to change that.

Fact: Genetics do play a role in happiness. Current research suggests that people are born with a certain happiness “set point.” But that only accounts for about half of our happiness level. Another 10% is due to life circumstances. That leaves 40% that is determined by your actions and choices. That’s a lot of control!

Source:helpguide.org/articles/emotional-health/cultivating-happiness.htm