Mindfullness - A Simple Practice With Major Benefits

This great article is from Health and Wellness on the benefits of Meditation.

Thinking comes naturally to us. Sometimes we think “happy thought,.” and sometimes not so happy thoughts. Often, we’re thinking about some future event; maybe we’re worried or concerned. Sometimes, we’re thinking about something in the past, a regret or even a great memory. When we find ourselves getting caught up in our thoughts, it’s a healthy choice, for body and mind, to take a break from our wandering thoughts and bring our focus back to the moment at hand.

And that’s what we mean when we talk about “mindfulness.” Mindfulness is, put simply, concentrating your attention on the here and now. And it’s not just something for yogis meditating on mountaintops; mindfulness is something that everybody can practice and gain real, tangible health benefits from.

Practicing mindfulness can offer all sorts of benefits. There is growing evidence to suggest that practicing mindfulness can improve the quality of sleep. In one study, “The Effects of Mindfulness-Based Stress Reduction on Sleep Disturbance: A Systematic Review,” researchers found that, “there is some evidence to suggest that increased practice of mindfulness techniques is associated with improved sleep and that MBSR participants experience a decrease in sleep-interfering cognitive processes (eg, worry).”

Mindfulness can also help people dealing with anxiety or depression. By keeping our focus on the present moment, and away from dwelling on things that can generate anxious feelings, we can help to improve our overall mood and keep ourselves motivated.

And there are numerous other benefits, from improved concentration to even maintaining a healthy blood pressure.

Sold?

Here’s a quick and easy way to start:

Pay attention. Take in the moment; the moment without — the sounds you hear, the things you see, and the sensations you experience; and the moment within — pay attention to your breathing, pay attention to the thoughts that arise, and observe your feelings and emotions as they rise and subside.

As you do this, breathe in deeply and slowly, and begin to focus on your breathing. You’ll feel calmer almost immediately. The science on this very simple exercise says that it should produce a calming effect fairly quickly.

Do the above exercise three times a day for 5-20 minutes. But the more you practice mindfulness, something you can do wherever you are, the more mental and physical health benefits you’ll begin to see.

The Importance of Mindfullness

According to the Washington Post, one doesn't need anti-anxiety medication. New research suggests you may not need them. Mindfulness-based interventions (think breathing, stretching, and attention exercises) are as effective as escitalopram, an anti-anxiety pill, according to a study in JAMA Psychiatry that tracked 208 participants for eight weeks.

A recent study published in JAMA Psychiatry showed that people who received eight weeks of mindfulness-based interventions experienced a decrease in anxiety that matched those who were prescribed escitalopram, a common anti-anxiety medication that is often prescribed under the brand name Lexapro.

A seven-point scale was used to assess anxiety among 208 participants, with a score of seven representing extreme anxiety and a score of one being normal. In both the medication and the mindfulness groups, the average score after treatment dropped from a moderate level of anxiety to a mild level of anxiety.

Both groups began the study with similar baseline scores (4.44 in the mindfulness group and 4.51 in the medication group.) By the end of the study, anxiety scores in both groups had declined to an average of 3.09 on the anxiety scale, a statistically similar change that showed the treatments to be equally effective.

Mindfulness practices such as breathing exercises have been used to treat anxiety for a long time, but this is the first study showing how effective they can be in comparison with standard treatments for anxiety disorders, said the study’s lead author, Elizabeth Hoge, who is a psychiatrist and director of the Anxiety Disorders Research Program at Georgetown University.

Mindfulness treatments used in the study included breath awareness exercises, which involve paying attention to your breath as you allow thoughts to rise, then pass through your mind before letting them go. Importantly, the practice isn’t about trying to change your breath, Hoge said, but about focusing on your breath as a way to ground yourself if any anxious thoughts arise.

Manifesting Abundance: The Secret Principles Of Using The Law Of Attraction

Here is a fascinating article on manifesting abundance by guest columnist Alex Ford:

Manifesting Abundance: The Secret Principles Of Using The Law Of Attraction

Manifestation is a thought-process that has started to take the world over by storm. While it’s true that it is something that has been practiced by civilizations and cultures for centuries already, it’s becoming a technique that many more are engaging in more so in today’s world.

 

There are many ways in which people manifest and reasons why. There are some who will manifest for romantic reasons, such as hoping to find the love of their life. There are some who will look to manifest success and reward, whether that be in terms of financial gain, career aspects, or even in terms of entertainment, such as being able to win when playing video games, mobile games or even pokies to help enhance the enjoyment that can be obtained from the activity.

 

Of course, the process of manifestation came from the origins of a powerful concept: the Law of Attraction. This concept is all about an individual being able to harness the energy of their thoughts and emotions, using that to help them create and bring positive experiences into their lives.

 

While it may be a universal principle and one that many engage in, it’s not something that everyone is able to get to grips with. It can be difficult to know how to successfully manifest, as there isn’t a real way to determine whether it is being done correctly or if it truly is working. For some, the process isn’t conceivable, nor believable. Fate, for those thinkers, is the overwhelming power and the reason why things happen.

 

What are the secrets to successful manifestation?

As mentioned, manifesting is all about the ability to leverage positive thinking and send those thoughts energy to turn them into a reality. While a happier mind will lead to a happier well-being, many believe in the Law of Attraction’s ability to turn them into a positive reality, perhaps just like they do with their weekly horoscope readings and what the stars tell them about what could happen to them.

 

They believe that by focusing on their thoughts, they are sending positivity into the universe through vibrations. This is then returned by the world with the same energy, giving them what they have been looking for.

 

However, visualizing the life that they want can be easy, but being optimistic, in the right mind, and sending out the right vibes can be something that can be considered to be a little more difficult. There are certain secrets that haven’t been shared widely that can help this process, each of which need to be followed…

 

Setting Clear Intentions and Visualizing Clearly

When manifesting, you can’t be confused or unaware of what your intentions are. You can’t have a cloudy mind, as you need to set specific goals and highlight your aims clearly. Remember, you’re supposed to send out positivity into the world with confidence. Only then, the Law of Attraction concept can work in the way that it is thought it can. Essentially, the more precise you are about what you want, the easier it is thought the universe can make it happen.

 

At the same time, you need to make sure you visualize everything you want with the same clarity. If you can do this, you can picture the positivity, knowing what it will look like when the universe finally brings it to you.

 

Gratitude and Positive Affirmations

Gratitude is thought to be one of the key components of manifesting. You need to be thankful about what you already have and show positivity if you are to be rewarded by the universe in the way that you have been thinking about it. It’s said that new doors can be opened with positivity, whereas negativity will close them. By showing an element of gratuity, it can go a long way in attracting some to yourself.

 

Likewise, it’s important to practice and repeat positive affirmations, as this can help the Law of Attraction work. By repeating them, you’ll be able to send out the same message continuously, which the universe will be able to recognize, and then send the type of energy that is desired.

 

Staying Positive and Trusting the Process

Manifesting isn’t a quick process. It’s not something an individual can do and expect to see immediate results. The Law of Attraction simply doesn’t work in that way. It can be a lengthy process and requires a lot of patience. It can also be a concept that may require an individual to experience setbacks, all with the aim of helping them to understand what they need to do to overcome certain obstacles and challenges to help them get to their end goal.

 

To do this, they need to remain positive and trust the process. This can be achieved by letting go of any negative thoughts and breaking down any self-imposed barriers that may be thought of. Once you have an understanding of what is possible and why you’re manifesting what you are, you’ll find it easier to be more positive about it, which can help the Law of Attraction work in the many mysterious ways that it does.

One Secret to Longer Life Is ..... Sleeping!

According to Yahoo News, one surprising secret to longevity: sleeping.

Here's what the science says -

Relaxation could help you live longer. Whether you’re taking a leisurely stroll around your favorite shady park or carving out five minutes during your lunch break for meditation, science shows it’s time to prioritize rest. And there’s no better time to do it: 34% of Americans say that their level of stress is “completely overwhelming most days,” according to a poll by the American Psychological Association.

Chronic surges of stress hormones can take a significant toll on your overall well-being, setting the stage for life-shortening health issues like cardiovascular disease and cancer. Thankfully, relaxation can curb those hormonal spikes to support longevity.

The good news: Relaxation can make a real difference by curbing stress hormones and ultimately supporting longevity. Here are five facts science has revealed about how relaxation could add years to your life.

1. Residents of 'Blue Zone' regions prioritize sleep and relaxation

There are five areas in the world where people consistently live to be over 100 years old: the so-called Blue Zones. There are lifestyle commonalities among these five regions — Ikaria in Greece, Okinawa in Japan, the Ogliastra region on the Italian island of Sardinia, Loma Linda in California and Nicoya Peninsula in Costa Rica — that are often touted as the playbook for better health and, of course, longevity.

And rest is at the center of their healthy lifestyle. Centenarians from Blue Zone regions not only get a solid seven to nine hours of sleep each night, but they also take frequent naps.

Researchers have found that people who live in Blue Zones enjoy movement naturally throughout their day-to-day, have a sense of purpose, have stress-busting routines (like happy hour or naps) and generally belong to a faith-based community.

Dana Udall, a licensed mental health care provider and chief clinical officer of Headspace, tells Yahoo Life these “meditative or contemplative” practices are ways of regulating the body to decrease its stress response. “Also, coming together in community has been shown to have a host of benefits, including decreasing loneliness and depression and increasing longevity as well,” she adds.

2. Regularly engaging in 'waking rest' can be as restorative as sleep

Science has long celebrated quality sleep as a way to boost longevity. But living longer isn't just about napping. Consider waking rest — defined as quiet, reflective time that gives the brain a chance to acknowledge and work through thoughts that occur spontaneously. Studies show that ways to relax and restore the body and mind can boost immunity, self-control and the ability to retain information — all aspects of health that can add years to one’s life.

The alternative isn't pretty. Dr. Elizabeth Sharp, CEO and medical director of the New York City-based concierge medical practice Health Meets Wellness, tells Yahoo Life, “Poor sleep is a fast track to factors that can negatively impact health and longevity: increased levels of inflammation, poor eating habits, decreased levels of physical activity and mood changes, including symptoms of depression and anxiety.”

In a 2019 letter published in the journal Sleep, researchers noted that “waking rest can be incorporated into one’s life not only during periods of insomnia but also during the day to facilitate mental rejuvenation,” and “creating time for waking rest may be especially important for our feelings and emotional control and may help remedy various mental health and sleep problems.” They conclude: “We need to make waking rest culturally acceptable to increase health and well-being for our generation and those to come.”

Serena Poon, a longevity wellness expert, tells Yahoo Life that wakeful rest is just as helpful to overall health and longevity as sleep, because it activates the parasympathetic nervous system, a network of nerves that aids in rest.

And engaging in regular wakeful rest activity — something as simple as a daily meditation practice, especially before bed — can help combat symptoms of stress and can help you live longer, adds Sharp.

3. Meditating can slow cellular aging

Science also shows just how powerful a meditation practice can be to slow cellular aging: Research published in Annals of the New York Academy of Sciences found that meditative practices can lower stress hormones and reduce oxidative stress, which can damage cells, proteins and DNA and is linked to various life-shortening diseases (such as diabetes, cancer and neurodegenerative diseases such as Alzheimer's). “When we meditate, we are lowering our blood pressure, heart rate and oxygen consumption, which results in higher energy levels and better immunity and sleep,” Udall says.

A similar analysis published in Frontiers in Immunology, which analyzed 18 previously published studies, found that mind-body practices like meditation and breathing exercises appeared to suppress the expression of genes and genetic pathways that promote chronic inflammation, which can take a toll on physical and mental health.

Udall notes that the beauty of meditation is that it doesn’t take long to prove beneficial. “Training your mind to be in the present, to be aware, to be welcoming of whatever comes up, can immediately decrease stress and can boost mood and focus and concentration in a very short period of time,” she says. “You don't have to meditate for 20 or 40 minutes every day. You can build up a practice that is really a few minutes.”

4. Slow, controlled breathing has been linked to longevity

Maximize your heart rate variability (HRV) and potentially live longer. That is according to research in the journal Breathe, which finds that controlled slow breathing practices appear to be an effective way to maximize HRV, or the variance in the timing between each heartbeat.

The study finds that "controlled, slow breathing appears to be an effective means of maximizing HRV and preserving autonomic function, both of which have been associated with decreased mortality in pathological states and longevity in the general population."

In other words, breathing slowly activates the parasympathetic nervous system, which slows the heart rate and reduces blood pressure and could help you live longer.

“On the flip side, reduced heart rate variability is tied to immune dysfunction, inflammation, cardiovascular disease and mortality,” says Poon.

5. Spending time in nature can reduce life-threatening diseases

Getting outside is study-proven to offer a bevy of benefits that could prolong your life. Using data from the U.S.-based Nurses’ Health Study prospective cohort, which studied approximately 100,000 women nationwide, Harvard researchers found that women who lived in areas with the highest level of greenness had a 12% lower rate of death compared with women whose homes had the lowest level of greenness. They even broke it down further, finding:

• 13% lower rate for cancer mortality

• 35% lower mortality related to respiratory disease

• 41% lower rate for kidney disease mortality

Another review, published in the International Journal of Environmental Research and Public Health, notes that time in nature decreases depression and anxiety, improves cognitive function and helps prevent chronic disease. “These are all important factors of living a long and healthy life,” says Poon.

These benefits may be attributed to the fact that spending time in green spaces has also been shown to decrease stress levels, she points out.

 

Gene Krackehl's Message About Ascension and Mercury Retrograde

Gene Krackehl is an amazing healer whose recent email also covers the Mercury Retrograde. Here is his message to me and his many followers:

 

Ascension & Mercury Retrograde...

 

From a spiritual perspective "Ascension" is simply the raising of one's consciousness. It's something we all came here to experience. This process usually takes place over many lifetimes but on this planet is now happening at an incredibly intensified rate. The path to its completion can cause great pain and suffering as we continue to witness huge upheavals in every area of our existence. 

 

Qualities that we may have taken for granted (like honesty, integrity, truth, freedom, joy, harmony, unity, forgiveness & love) are being threatened in an alarming manner! Is it really necessary to fully appreciate what we have only after we lose it?

 

This process coupled with "Mercury Retrograde" which we're in now - (Oh no, not again!!!) is when Mercury appears to move backwards in relation to our own orbit. It's when all forms or communications & electronics go haywire - further exacerbating our lives.

 

Sometimes structures need to be torn down to make way for something better presenting us with a choice about how we want to live our lives... 

 

Instead of getting upset with what's going on around us (as in a greater sense they are only illusions) choose to focus on finding something to feel joyful about in every moment.

 

Teach others how to love unconditionally simply by loving them. Your life will change immensely and as a result so will everyone else's!

 

Wishing you the most fulfilling evolution of your life!