Tag Archives: Stress Relief

Alternative Health, Anxiety, Depression, Health and Fitness, Insomnia, Losing Weight, Managing Stress, Stress Relief

Walk for Your Health

Image by Poul-Werner Dam
Image by Poul-Werner Dam

When you see (or hear) the words: Walk for your Health, you may flinch and think, “Enough is enough!” Everywhere you turn there are articles, research, advice from fitness experts, etc. that tell you to walk for you health.

You know that walking is good for you – I know that walking is good for me – even doctors agree that walking is good for us.  And yet . . . many people are resistant.

In spite of that resistance, I’m going to join the voices and give you eight reasons why you should walk for your health.

A 15- to 20-minute daily walk can do all of the following:

  1. Promote Weight Loss

A healthy diet coupled with a daily walking regimen is a great way to lose those extra pounds you have been carrying.  Even a few times around the block will burn extra calories. But, if you are serious about weight loss, a 30-minute brisk walk five days a week will do wonders.

  1. Increase Energy

I hear people complain about being tired all the time. If you are one of those who feel that way, walking can be the answer to your problem. It may take all you have to get started – and you may feel like you are dragging when you first start, but stay with it.  The more you walk, the more energized you will feel, which leads to being more physically active – which leads to greater productivity in your life.

  1. Improve Your Mood

Exercise releases endorphins (happy chemicals) in your brain that make you feel better.  When endorphins flow freely, tension is released, stress dissipates and depression and anxiety begin to fade.

  1. Provide Vitamin D

As a society we spend most of our lives indoors, which often results in a Vitamin D deficiency.  So, by walking on a daily basis (outside), you are not only getting all the other physical benefits we have discussed, you are also soaking up natural Vitamin D from the sun.

  1. Improve Balance

This benefit is more for the seniors – but can apply to everyone. Unfortunately, as we age, balance can be affected, which often leads to falls and serious injury. If you walk all your life, you will be building strong bones and sustain better balance as you get older.  If you are already a “senior” – it is never too late to start. Walking makes you stronger, improves your balance and lessens the chance of falling.

  1. Boost Your Immune System

If you are susceptible to colds and infections, you may have a weakened immune system – walking can help.  A small study at the University of Nebraska Medical Center suggests that exercise is not only good for your overall health, but it can boost your immune system and possibly help guard against cancer.

  1. Strengthen Your Heart

If you have a heart condition, are at high risk for heart disease, or simply want to be proactive about your health, it is wise to take action to protect and strengthen your heart.

Daily walking gets your blood pumping through your body, which helps your heart function more efficiently. It is a natural way to lower blood pressure and eliminate the need for medication.

  1. Improve Brain Function

The human brain is a miraculous organ that can be affected by your physical health. Walking reduces the risk for many diseases with dementia being at the top of the list. It also protects your cognitive ability and improves your memory.

Walk for your health – you will reap enormous benefits! Start today! 

Alternative Health, Exercise, Health and Fitness, Healthy Living, Managing Stress, Meditation, Stress Relief

High Stress Slows Down Your Brain

High Stress Creates Brain Fob
Image by B-D-S@StockFresh

Are there times when you have trouble remembering someone’s name, even someone you have known for a long time?

Do you go into a room to do something, but once you get there you forget what you wanted in the first place?

Have you had difficulty remembering exactly how old you are?

Forgetting the little things, having temporary memory lapses, feeling confused or out of sorts can be irritating and embarrassing.

Brain Fog May Be the Culprit

When you live with high stress levels day in and day out, it can wreak havoc on your body and mind.  Brain fog is a common result of chronic stress.

Your body increases the production of a hormone called cortisol in order to cope – it maintains homeostasis in your body. It also aids in the short-term memory functions in your brain and contributes to the fight or flight response caused by stress or fear.

But, if your body produces too much on a regular basis, it can cause memory loss, difficulty concentrating, and decreasing your ability to learn new things.

Do Something About It

If you are living with chronic stress, it is time to  take action!

You may be thinking,  “Sure, that would be great, if only I could.”

It may seem like the stress you have is unavoidable and… it may very well be. Stress at work can seem impossible to alleviate. But, you  can learn to manage it. If you don’t, it will continue to take its toll.

An important step is to find ways to relax and enjoy peaceful down times when you are not at work.

Start Moving . . . 

Exercise is a great stress combatant.

It produces endorphins, a feel-good chemical reaction in your brain that leads to a natural high, which relieves stress and produces a sense of well-being.  (BTW – a good belly laugh and chili peppers also stimulate endorphin production.)

Choose your relaxation techniques wisely. They should be good for your mind and body.  Drinks with friends may take the load off briefly, but in the long run, they worsen the effects of your stress.

Consider the following positive, healthy ways to relax:

  • Daily meditation
  • Treat yourself to a weekly massage
  • Walk on the beach/hike in the mountains/drive in the country
  • Practice yoga or tai-chi
  • Have frequent heart-to-heart talks with a close friend
  • Watch a good movie that makes you laugh out loud
  • Learn to live in the moment and appreciate all the good in your life
  • Develop an attitude of gratitude.

I challenge you to implement at least one new practice each month that will lower your stress levels to ensure long-lasting mental clarity.

I know you can do it!

Related Article:  Man’s Best Friend

 

Empowerment, Health and Fitness, Healthy Living, Managing Stress, Meditation, Mindful Meditation, Recipes, Stress Relief

Change Your Life – Mediate 15 Minutes a Day

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Man meditating in officeIt is possible to change your life by meditating only 15 minutes each day. If you are longing for relief from the intense pressures and stress brought on by endless responsibilities, meditation is a tool you should seriously consider. Thousands of people practice it regularly – some daily, some weekly – and benefit immensely.

There is scientific evidence that meditation helps people enjoy happier and more peaceful lives. Harvard professors are getting close to proving …..that yoga and meditation can ward off stress and disease.

In a brain wave study performed by a Ph.D at the University of Massachusetts Medical School, people who engaged in meditation over the study period had scans showing a difference in the stress areas of the brain.

You may be among those who have heard about meditation for years. Maybe you have even thought about looking into it, but have never taken the first step to make anything happen. You may be one of the many who hesitate because of the time required.

With incredibly busy schedules, the thought of adding one more thing is too much. People often think that in order to learn how to meditate, they would have to spend hours learning the technique; and, then spend additional hours sitting and chanting. Unfortunately, that is a common misconception about all forms of meditation.

If you have been intrigued with meditation or have even the slightest desire or curiosity about how it works, you should sign up for Tom Cronin’s Stillness Project. He provides guided meditation through a calm, unintrusive program.

Meditation does not involve hours and hours of practice that will push your sanity over the edge. In fact, a meditation session can be completed in as little as 15 minutes. But . . . the benefits will last for hours or days. It is absolutely worth the investment of time in yourself.

You may be thinking, “Even 15 minutes is too much. I simply do not have the time!” But, we both know that there is always time for things that we really want to do. So, why not put mental and physical health first this time and give it a shot?

If you can commit to the 15 minutes each day and fully engage in the process for each session, you will be less stressed, have more energy, and sleep better than you have in a long time.

The first step is to learn some simple breathing techniques that are used in meditation. You can find instructions for these exercises online and teach yourself, or you can get the help of an experienced guide like Tom Cronin. The Stillness Project.

If you have never tried to meditate before, it is good to be aware that at first your mind will not cooperate. Dozen of other things will pop into your head  that you could be doing instead of meditating. Unfortunately, your logic will tell you that this is a waste of time and you should just keep on keeping on with all you have to do. Don’t let that defeat you.

For your session find a quiet, comfortable place that is as free from outside noise and distractions as possible. When you are ready to begin, set your phone alarm for 15 minutes. Knowing that you will only be using 15 minutes will help quiet the mental resistance mentioned above. Then, relax into the process.

You will discover that once you reach a consciousness state, your mind and body are fully united as you revel in the peace of those moments.

In a very short time, you will no longer feel that you are “giving up” 15 minutes of your day. You will begin to feel as if you have more time because your mind is clear and your ability to focus is amazing, which increases your productivity as you peacefully go about the rest of your day.  

DON’T MISS THE STILLNESS PROJECT

Live on Tuesday, June 17,  at 6 pm PST

 

Alternative Health, Health and Fitness, Healthy Living, Managing Stress, Meditation, Mindful Meditation, Stress Relief

Guided Meditation or Self Meditation?

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Guided meditation is a wonderful tool to help you handle life’s challenges. If you have ever practiced meditation or done any research on it, you know that there are many ways to meditate and thousands who will passionately tell you that meditation has helped them find a happier way of life.

There are two primary types of meditation: guided meditation and self-meditation. People who are new to the practice often struggle with the question: Which is the better choice for me? My recommendation for newbies is guided meditation.

It can be difficult for beginners to achieve the consciousness level they desire when they try to meditate on their own. Guided meditation makes it easier because it leads you carefully and artfully into a state of relaxation.

Having someone guide you through the process who knows exactly what steps to take to reach that still, quiet place within is a wise choice for the beginner.

If you are just exploring the possibilities and/or are still not sure whether this is something you want to do – or have time to do (as I believed for many years), you should consider signing up for The Stillness Project –an event in which over a million people globally will be led in meditation by Tom Cronin.

This event could be the perfect way for you to find your inner strength and clarity of thought that can guide you through the rest of your life.

How Does Guided Meditation Work?

Guided Meditation
Image by RelaxingMusic

First, the guide will ask you to sit (or lie down) in a comfortable position. Then, he will lead you through a series of tranquil visualizations to help you relax, to clear your mind of stress and worries.

An important part of guided mediation includes learning how to relax the muscles in your body – one area at a time. The meditation will help you slowly release tension that you may be holding onto without even realizing it.

After being guided through the muscle relaxation steps, you will be guided through breathing exercises that will relax you even further.  As you move through the process, your mind becomes clearer and clearer.

In such a deeply relaxed state, your subconscious mind is open to positive suggestions – for healing, positive thinking, spiritual development and more.

You don’t have to do a thing except listen to the guide and follow his lead. You don’t have to worry about what is coming next because a guided meditation gives you clear instructions that take you from beginning to end.

You are not required to meditate at any particular time or in any particular place because of the ease and convenience of technology that we have available.  Guided meditations can be played on your iPhone or your laptop or even in your car’s DVD player.

As you become more and more experienced and grow in the practice, you can mediate any time you need a calming break to re-center yourself.

If you choose to incorporate meditation into your daily life, you will gain a wonderful calmness about your person, you will learn how to let go of stress, and your ability to think clearly will be stronger than it has ever been. Finally, there will be a powerful connection between your mind and your body that will support every task you choose to undertake.

I encourage you to check out The Stillness Project to see if it could be the perfect first step for you to take in this amazing journey.

Alternative Health, Health and Fitness, Healthy Living, Managing Stress, Meditation, Stress Relief

Empowerment through Mindful Meditation

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Man in business suit meditating
Image by pressmaster

Mindful meditation releases you from the noise of life and allows you to be present in the moment. It raises your awareness and brings a sense of peace and well-being. Through this form of meditation you can change your life in subtle and powerful ways.

You do not practice this type of meditation to create upheaval in your life or to make drastic changes. It is practiced to help you recognize “what is” in your life, right now, and live in the present.

It is easy to get caught up regretting what has happened in the past and worrying about what may happen in the future, and as a result,  lose the present. That is not living. It is mindlessly moving through life in limbo.

There are many “gurus” or meditation guides that can help you learn to meditate; but, I recommend Tom Cronin of The Stillness Project because his focus is on Mindful Meditation – living in the present moment. Tom Cronin is a Global Meditation Authority, Teacher, Life Mentor and Author.

Those who use Mindful Meditation on a daily basis do not hide their heads in the sand and ignore whatever is happening in their lives, they learn to love life as it is and to accept themselves as they are – warts and all.

Life happens! There are good things and bad things that happen to everyone. The peaceful moments that can be experienced through Mindful Meditation relieve you from the stress of wishing things were different. It gives you the clarity to realize that there is no need to want to be different than you are; or to live in different circumstances than those that surround you.

You cannot escape your circumstances. Yes, we all crave the “good” in life and embrace it with great joy when it happens – and are continually seeking that happiness. But . . . when the “bad” appears, we shun it, we run from it, and even pretend it isn’t happening. Unfortunately, we cannot run away from ourselves.

Mindful Meditation provides the quiet stillness in which you can look closely at what is happening in your life – right now – rather than fretting about what you wanted to happen and stewing about the life you don’t have. The stillness allows you to tap into your inner vision and through quiet observation develop a clarity that you do not normally have.

When you refuse to accept “what is” in life, and fight a constant battle in your mind about things you want to change, or would like to avoid – you cannot experience the good that surrounds you; and in fact, your inner battle makes the “bad” worse. Wasting mental and physical energy trying to escape your reality will drain you to the point of exhaustion – and changes nothing.

Through Mindful Meditation it is possible to learn to see the daily events of your life for exactly what they are . . . your life. This is the only way to gain acceptance of “what is.”

Mindful Meditation allows you to be completely present in your life – for all the moments, good and bad. It will give you the personal power to open your mind and heart to the point that you will be in control of your life – not of what happens, but how you interpret it and how you deal with it.

Tom Cronin’s Stillness Project will help you achieve this present state of mind. If you want to begin walking down a different path that is filled with peace, you can sign up to participate in an event that will join more than a million people in meditation at once.

You will feel empowered in many different areas of your life – your relationships, your health, your job, even your financial situation.

With acceptance and clarity, you will realize that there is no such thing as “good” and “bad” – there is only “What Is” and you will have the quiet strength to work with what you have.