Relieve Your Stress With This Easy 5 Minute Meditation

Meditation is used by people across the world for its wonderful benefits for the mind, body, and soul. However, many of us never give it a go because we think it involves complex learning, special skills and even a level of meaning that we don't really understand. In reality, the only equipment you need in order to meditate is yourself, and you do not need any special training. Here is a five minute, stress-relieving meditation that anybody can perform easily.

How It Works 

Meditation comes in many different forms, but this guide covers a practice that is designed to allow you to re-connect with yourself emotionally and mentally. Meditative practices like this are specifically intended to promote relaxation, calm and stress relief, and provide you with peace of mind. You only need five minutes to run through the entire process, so it's possible to perform the routine in the middle of a hectic day when you are feeling worn down, anxious or overworked. 

 

Meditation can help you shake off your woes and continue with your day in a much better frame of mind. 

 

Step 1 - Set a Timer

You will not relax properly if you are constantly thinking about the time that has elapsed since you started the process, so use a timer. You can set the timer on your phone, computer or wristwatch to ensure you can concentrate on the meditation. If you are an iPhone user, you can download the Healing Music app and use that as a timer instead.

 

Ideally, you will set the timer for five minutes, but if you are pushed for time, you can set it for a shorter period

Step 2- Choose a comfortable position

 

If you think of meditation, you probably think of people sitting cross-legged on the floor. While that is an effective position in which to meditate, it is not a necessity. When picking a sitting position, it is best to simply ensure that you are comfortable. An awkward position will distract you. 

 

You should sit or lie down, rather than stand to replenish your energy supplies, but you can use a chair if you like. Just try to keep your feet in contact with the ground. 

 

 

Step 3 - Close Your Eyes and Focus on Breathing

Start your timer, and then close your eyes. Gently focus your attention on your breathing. Don't try to change your breathing pattern or do anything unusual, sustain a normal breathing pattern. Focus on how your breath feels right now, and if you can find a way to breathe naturally but deeply it will help.

Step 4 - Hold your attention

Your mind is the biggest barrier to successful meditation, but remember that you are trying to clear it. Thoughts will drift into your head, but as they do so, gently acknowledge them but let them drift away. Continue to focus on your breathing patterns as the thoughts try to dominate your mind. Focusing your brain on your breath will ensure that your mind stays in the present.

 

Concentrate on each inhale and exhale until your timer sounds the end of your meditation.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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The Hidden Physical & Mental Health Benefits of Silence

Silence is golden, they say, and for good reason. Noise pollution impacts millions of people every day. Exposure to loud noise can also cause stress, anxiety, depression, high blood pressure, heart disease, and many other health problems, says the CDC. Therefore, in an ever-noisy world full of distractions and background noise, saying nothing and spending some quiet time with oneself can be a welcome relief.

But silence has many more health benefits than you perhaps realize. Science says that time spent in silence can bring various mental and physical health benefits. Our lives are so busy that we don’t often get to find moments of silence, but when you discover its great benefits, you will start looking for reasons to get quiet.

1. Stimulates brain growth  

Research suggests that quieting the mind can help stimulate brain growth. A 2013 animal study in mice found that 2 hours of silence each day helped develop new cells in the hippocampus, the region of the brain associated with memory, emotions, and the ability to learn. This is intriguing and requires further research to understand if humans will experience the same effects. 

 

2. Relieves stress

We all feel stressed from time to time, but sometimes, stress can be so acute that we are left overwhelmed with racing thoughts. Practicing silence might help. A 2006 study found that 2 minutes of silence can be more calming than listening to relaxing music. The authors say that changes in blood pressure and blood circulation to the brain are the reasons for this. 

 

Some psychologists note that, when we allow ourselves to be in silence, our brains are given the time to hit the reset button and refresh. This eventually reduces stress and anxiety symptoms. 

 

Another recent study found that participants who performed their task with noise in the background had higher levels of the stress hormone cortisol. Excess release of cortisol can lead to weight gain, sleeping difficulties, and a feeling of being overwhelmed.

 

3. Can improve concentration

Doing any task that requires concentration isn’t possible with loud blaring noise in the background. Research says that silence, on the other hand, helps us focus and improves our concentration. When our brain is free from noises, it can concentrate better on the task at hand. 

 

A recent study in 2021 observed 59 participants performing tasks that required concentration with silence, speech, or other noise in the background. The results showed that the participants who worked in silence experienced the lowest stress levels and minimum cognitive load (the amount of information that working memory can hold at a time). 

 

Psychologists explain that fully focusing on one thing at a time can help promote calmness amidst activity.  

 

4. Boosts creativity

“Creativity is an enormous benefit of silence and stillness,” says author Maggie Dent in her book, Saving Our Children From Our Chaotic World: Teaching Children the Magic of Silence and Stillness. Science agrees. 

 

Clearing the head from unwanted thoughts and focusing on silence can help boost creativity. While research on this subject is limited, many experts have claimed that mental downtime can lead to better creativity. Studies show that taking breaks can improve your mood and boost your performance. Experts feel that this is because learning to digest our thoughts and quiet the mind can make room for inspired action and spark creativity.  

 

5. Can help lower blood pressure

High blood pressure is often referred to as a “silent killer” because it may show no symptoms. The World Health Organization says that hypertension is a major cause of premature death worldwide and that the number of adults with hypertension increased from 594 million in 1975 to 1.13 billion in 2015. 

 

While there are many lifestyle changes you can make to keep your blood pressure in check, experts say that silence could also help reduce blood pressure. The same study that showed the effects of silence on stress also found that 2 minutes of silence after listening to music significantly lowered participants’ heart rate and blood pressure. The study further states that silence resulted in a greater decrease in heart rate and blood pressure than even slow, relaxing music. 

 

Further, a 2003 study discovered that a chronically noisy environment increases heart rate and blood pressure. 

 

While more research is needed to determine how silence helps lower blood pressure, these findings are encouraging.

Ways to get more silence in your life

While it’s impossible to escape the sounds and background noises that constantly surround us, we can find ways to get more silence in our lives. 

 

1. Walk solo in nature a few times every week. 

 

2. Meditate for at least 10 minutes daily. This will allow you to simply sit with your thoughts for a few moments. 

 

3. Take mini-breaks from your task every day. Just close your eyes for those few minutes and let go of your worries. 

 

 4. Start your day before the rest of the family members in the house. Sit in silence and savor it. Drink a cup of coffee or read a book. Those extra few minutes of silence as you wake up in the morning will help you embrace the benefits of silence. 

 

5. Try to go digital-free on the weekends and your days off and spend time with yourself. It might be a little difficult at first, but over time, you will savor those moments free of distractions.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Ginseng is the Healthiest Herb in the World

Of all the medicinal herbs known to man, ginseng is probably the most legendary of all – and for good reason: its health benefits are simply extraordinary. In fact, it’s so good for you that the Chinese emperors once valued it more than gold itself. 

 

Below you’ll find 12 health benefits of this amazing herb. 

 

1. Increased Energy

The polysaccharides and oligopeptides in American ginseng help to decrease oxidative stress, enhance physical activity, fight fatigue, and boost energy, especially in those who are suffering from cancer. 

 

2. Improves Cognitive Ability 

Ginseng stimulates cognitive abilities and neural activity that can be tricky to achieve as we age. Furthermore, the antioxidants present in it help to prevent the accumulation of plaque and free radicals in the brain, effectively preventing the onset of Alzheimer’s and other cognitive disorders.

3. Reduces Alcohol Toxicity 

Ginseng reduces alcohol toxicity in the brain by increasing the production of enzymes that help to break down alcohol. Therefore, it has a really positive effect against acute alcohol intoxication. 

 

4. Relieves Stress

Asian ginseng affects the body’s nervous system in a number of ways, including boosting mood and energy levels. Furthermore, the adaptogens found within ginseng have been found to alter the hormonal levels of the body, which can help to treat chronic stress. 

 

5. Anti-Inflammatory Effects 

Ginsenosides in Korean red ginseng has potent antioxidant and anti-inflammatory properties, which help to reduce oxidative stress and increase enzymatic activity. This can help to reduce the inflammation of nerves and improve the motor function recovery after a spinal cord injury. 

 

6. Treat Menstrual Discomfort  

As a soothing and anti-inflammatory substance, ginseng is often given to women suffering from extreme menstrual discomfort and cramps. It can help to decrease mood swings, anxiety, depression, hot flashes, night sweats, insomnia, weight gain, and hair thinning.  

 

7. Boosts the Immune System

Ginseng’s anti-allergic, antioxidant, and antimicrobial properties work as a defense mechanism against various bacterial and microbial infections. In fact, this herb enhances the effect of vaccinations against diseases such as hepatitis C, rotavirus, respiratory syncytial virus, and influenza. 

 

 8. Reduce Fatigue  

Siberian ginseng has vitality-boosting and fatigue-fighting properties. It helps to decrease pain, which is one of the main symptoms of fibromyalgia. Furthermore, it reduces inflammation and stabilizes the effect of inflammatory cytokines after chemotherapy in children.  

 

9. Weight Loss The powerful chemicals present in ginseng help to suppress appetite, boost metabolism, and burn fat. When dried or powdered ginseng is consumed, it can quickly suppress the hunger hormones from triggering cravings, helping you to lose weight.  

 

10. Prevents Cancer

Ginseng, due to a collective effect of antioxidant, apoptotic, anti-inflammatory, and angiogenic properties, shows anticancer properties. According to some research, the most promising oncological area for ginseng is colorectal cancer – research has shown a decrease in colon cancer spread and symptoms with the regular inclusion of ginseng in one’s diet. Early research on other types of cancer such as skin, breast, lung, prostate, and liver has shown anti-tumor properties.

 

11. Improves Hair Health 

One of the natural carbohydrates found in ginseng has been directly linked to the prevention of alopecia and male pattern baldness. Applying ginseng salves or consuming this spice directly can improve the health of hair follicles, prevent dandruff, and reduce hair loss. 

 

12. Lowers Blood Sugar Levels  

The glucoregulatory properties of this herb help to decrease blood sugar levels in type-2 diabetes patients. Furthermore, the ginsenosides in ginseng affect the insulin production and improve insulin resistance in the body.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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