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Posted: 01/07/2016 1:31 pm EST Updated: 01/07/2016 5:59 pm EST
YOGA LONDON

We are all so busy, our lives spilling over with our “to do lists,” family commitments, and work. There will always be something else to do or another distraction.

Start by committing to a daily meditation practice of at least five minutes, and you’ll start to see positive changes in your life. Over time, each day’s meditation adds up and equals more stress-free moments. Recent research suggests the benefits of meditation are numerous and can alleviate stress, anxiety, and lack of focus, plus offer increased creativity, better relationships, positivity, and longevity. It can even help you manifest more of what you want in your life.

That said, meditation has become a buzzword, and there’s a lot of misconception about meditation. True, some meditation practices do ask you to be in a crossed legged position and for a certain amount of time twice a day, while some suggest a teacher guide you, but these are not required to experience meditation and its benefits.

Essentially, meditation is the practice of concentrating on a single point of focus. An easy first step is to sit comfortably, with your spine tall and your hands on your knees. Focus on your breath or on a word or phrase known as a mantra — use something that speaks to you, such as peace, love, or compassion.

Don’t expect to clear your mind completely. See any distracting thoughts, acknowledge them, and don’t judge them. Just let them float away as you continue to focus on the present moment by bringing your attention back to your breath or mantra. Then, start to set a positive intention, such as: I will be patient with my self and other’s today.

Over time, meditation has reduced stress and anxiety in my own life. I have more compassion for myself as well as others, which is one of the reasons I was inspired to become a meditation teacher and share what I’ve learned.

Meditation is best practiced first thing in the morning, but can benefit you anytime you need it. As long as you are able to safely close your eyes and be still, you can meditate anywhere. Work up to 10, 15 20 minutes from that initial five minutes. If you’re stressed out and on the way to work, or an important meeting, that’s a perfect time to practice (as long as you aren’t the one driving). You’ll arrive ready to face any challenge – focused and energized. It all adds up!

http://www.huffingtonpost.com/julie-sacks/how-to-meditate-for-little-bits-of-stress-free-living_b_8930770.html

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Testimonial

“One of my legs is very weak as a result of polio when I was a baby. I’d never felt very disabled though until a couple of years ago when my ‘good’ knee became rather painful. As I was approaching 70, I decided that the knee was probably wearing out after a lifetime of having to do double the work it was designed to do. I didn’t want to seek a medical opinion as I suspected I’d be told I needed knee replacement surgery, for me a terrifying thought! I put up with the pain but, a year ago, it suddenly became excruciatingly painful.

I could hardly bear to put any weight on it and had to use crutches to get around. I live alone and became quite a burden on my caregiver for a few months. Then, to cap it all, I fell and twisted the very same knee. This totally put an end to my independence – I couldn’t walk at all. After a few months, I received some bioenergy healing from a friend which definitely helped. My knee felt a lot better and I was able to walk with less pain but it still had a long way to go. By this time, I tried a health wand and gave me one to try. I SO wanted it to work! I tried and I tried but, disappointingly, never really got any perceivable results. Then came the health patches. I would sit with one on my knee for a few hours but no noticeable improvement. Then I decided to sleep with a patch on my head, just in case I was unconsciously blocking the healing for some reason. At the same time, I bandaged three patches around my knee and left them on for almost a week until something told me to take them off. After a couple of days – WOW – my knee felt almost as good as new. It still feels a little tender and gets stiff, so I sometimes sleep with a patch on it, but it’s much better than I ever imagined possible. I have my independence back and it’s very exciting! I’ve also been suffering from terrible toothache recently – a tooth going rotten underneath a crown – and I’m using a health patch on my jaw at night to lessen the pain until I’ve saved enough money to go to a dentist. It helps a lot. I’m scared of dentists so I’ve even asked the patch to regenerate the tooth but am not sure if that’s asking too much of it! So, YES, THIS STUFF WORKS.  – Judy”

369-4e04fecbcf29232d3e4b7717a327476cClipboard-1.jpg

 

 

Both my parents are Buddhists, so I thought this would be easy. I was wrong.

01/13/2016 07:38 am ET

LEE-OR ATSMON FRUIN

This story is part of a 10-piece series for which HuffPost staffers agreed to experiment with improving their health and decreasing their stress on the job. It’s also part of our monthlong “Work Well” initiative focusing on thriving in the workplace.

I have always wanted to meditate regularly. My parents are Buddhists, and my mom often touts how a consistent practice would help my anxiety. She’s got a point: A recent study found meditation can actually change a person’s brain, making them more focused, empathetic and calm. Yet every time I start a regimen, there are many obstacles that always make me bail.

I work long hours and can barely even boil water in the morning. I’ve almost always lived with roommates in big cities, which means a peaceful, solitary space is hard to find. Did I mention I’m anxious? That makes it hard to sit still with my thoughts. But I do well with deadlines, so I jumped at the opportunity to force myself to meditate for at least a week.

Despite my enthusiasm, this challenge was a lot harder than I expected.

RULES

Meditate for 10 minutes every morning for a week — ideally, before I turn on my computer and become stressed out. My goal is to release my thoughts rather than indulge them. My dad says to let ideas flow through the front door of your brain, but rather than invite them to stay for coffee or tea, promptly usher them out the back.

My hope is that through this process, my mind will feel like an open, grassy field rather than the usual mud puddle of anxiety.

ANGELINA CHAPIN

PREDICTIONS

I live in an apartment with a couple and my boyfriend, so there is pretty much never quiet time. I expect to be constantly distracted. I’m not a morning person, and I regularly stay up late to work, so it will probably be hard to find any zen beforenoon.

If I can pull this off I expect to start the day with a positive attitude and alert mind. I would love to feel less anxious, though that’s a lot to hope for after a mere week of sitting cross-legged.

DAILY DIARY

Day 1, Tuesday

ANGELINA CHAPIN

My boyfriend is out of town, so this morning I put a cushion on his side of the bed, facing the window. I lit a candle to create ambiance and stared at a tree, because my father told me it’s important to focus on an object. But like a restless puppy, my mind would not sit still. This might be because I already broke one of my rules and checked email pre-meditation. Big mistake.

I took deep breaths and tried to clear my thoughts. I felt like every time I swept one away, someone dumped 500 more worries into my brain. My neck and back ached in ways I never notice when I’m distracted. The silence amplified my sore body and anxious mind. Toward the end I felt a hint of relaxation, but mostly I just realized how much work doing this every day would be.

I didn’t feel any calmer on my way to work.

Day 2, Wednesday

This was one of those mornings where it felt hard enough to just put on pants, never mind reach a higher state of consciousness. My brain was foggy from the sake I drank the night before. I forgot to put on my glasses, so everything outside my window looked blurry. The weather was foul — all grey and rainy — and my roommate was vacuuming in the background.

To avoid thoughts, I counted — 1, 2, 3, 4, 5 — but they came anyway. I started having story ideas, the kind of epiphanies that flood your mind during a long walk. I wanted to hold on to them, invite them in for tea, even though that’s antithetical to meditation. After the 10 minutes were up, I typed some out on my computer.

I didn’t feel calm, but I felt inspired.

Day 3,  Thursday

Today I broke my morning rule and meditated before bed. I thought this would be the perfect way to ease myself into a deep sleep. I was wrong. I had been working hard on an assignment that day and was exhausted. Instead of staring at the tree outside my window, I winced at my tired reflection. I meditated on how bad I looked and felt. I changed positions a few times just to keep myself awake. I closed my eyes to avoid distraction but quickly drifted into sleep. My neck felt creaky. I checked my phone twice to see when the pain would end. Time was a stubborn bastard who would just not move and I was a failure.

The more stressed I am about work, the harder it is to clear my mind.

Day 4, Friday

Today, I could not find the time to meditate for 10 minutes. I finally remembered to sit with my thoughts before dinner, as I waited for friends to pick me up in a cab. I sat on the couch with my coat on and tried to focus on our cactus plant.

That situation was not ideal. I was completely distracted and hopped up on Fridaynight adrenaline. There was no chance of inner piece.

If I’m too focused on work right when I wake up, it’s impossible to carve out the quiet mental space to sit and think later in the day.

Day 5, Saturday

Today was my biggest fail of all. Turns out I suck at meditating on the weekend.

My friend was throwing a huge Christmas party, and I was her wingwoman. All day we cleaned her apartment, bought booze, rearranged furniture and stressed about whether or not anyone would show up. When I finally went home to shower and get changed, I realized I’d forgotten to meditate again that morning. Since I was in a rush, I told myself I would clear my mind back at my friend’s place. Right. Hot tip: You won’t reach a zen state right before a party. Instead of practicing mindfulness, I drank boozy cider and danced to Justin Bieber.

On the plus side, I’m pretty sure I obliterated my thoughts that night, just not in the way Buddha would approve of.

Day 6, Sunday

ANGELINA CHAPIN

Tonight I meditated hung over.

I went to bed at 6 a.m. after Saturday’s festivities and spent today eating chips and watching Netflix. By the time I was ready for sleep, even assuming my regular position in front of the window felt too hard. So I simply sat up in bed and closed my eyes. My neck felt stiff from a night of whipping my hair back and forth. I was fidgety. Once I closed my eyes, I felt relaxed, but I wasn’t able to actively push away thoughts. I was lifeless. Luckily, my mind was too tired to be anxious, and it just kind of turned off.

By the time I went to bed, I felt so ready for sleep — but not like I had accomplished any intellectual exercise.

Day 7, Monday

ANGELINA CHAPIN

This morning I switched settings and meditated in the living room near the plants. Seemed like good feng shui.

I had already started working, but the main problem was that I hadn’t eaten anything except a ginger snap since waking up. Meditation magnifies every weakness. For 10 minutes I listened to my stomach rumble like the inside of a tunnel with cars speeding through. I did not have the energy to sweep away thoughts. Instead I looked at the plant I recently bought and wondered whether I’d be able to keep it alive.

That kind of meditation doesn’t have any effect on your work day.

Day 8, Tuesday

Since the weekend was such a flop, I decided to extend the week-long challenge by a few days.

I stayed up late last night and felt off-kilter this morning, but I still managed to meditate before checking my email.

I was much more focused than in previous days. Despite the fact that my boyfriend set the fire alarm off and used the blender in the span of those 10 minutes, I was relaxed and somewhat clear-headed for the first time. Bodily pain wasn’t at the forefront of my mind. The time zipped by and once it was over, I did feel more calm.

For the first time in this experiment, I approached work with a cool head. Maybe there is hope for me after all.

Day 9, Wednesday

Hopes dashed. Back to bad habits.

I was rushed this morning, so I put off meditation until the evening, after a few whiskeys. I felt like a kid waiting out detention. Everything was amplified: my fuzzy head, my darting eyes. Minutes stretched out like bubblegum. I checked my phone twice — first there were three minutes left, then 25 seconds. I was going through the motions and couldn’t focus on any one thing. Houseplant! Lamp! Stuffed animal! My thoughts ran wild, and I could not reign them in.

I definitely need to meditate right after I wake up if I want to reap benefits at work.

KEY TAKEAWAYS

This challenge did not go smoothly. Since I’ve meditated before, I thought a deadline would just provide helpful pressure to keep a routine. Instead, I learned that to meditate consistently I would have to change my lifestyle.

Meditation magnifies the way you treat your body and mind. Been slumped over a computer for 12 hours? You’ll erupt in aches if you try and sit still. Worried about something? Good luck turning all those thought scribbles into a blank slate. Drunk? Get ready to feel even more woozy. Meditation is the anti-bandaid — it exposes your wounds. To successfully clear your mind you must change bad habits.

I learned that for meditation to help me at the office, I actually have to work and stress less. Otherwise, I am too rushed in the mornings to carve out 10 minutes. And even when I manage to, I spend the whole time noticing how anxious I am about what needs to get done. This week has inspired me to slow down. I really thought that by day seven, meditation would be easier. But it only felt good when I had mental space and physical energy.

Meditation is the anti-bandaid — it exposes your wounds. To successfully clear your mind you must change bad habits.

WHAT’S NEXT?

Before I try and meditate every day, I will commit to a schedule where I wake up early and don’t turn on my computer right away so that I have enough energy to clear my head. It wasn’t effective for me to meditate later in the day. Once I establish that routine, I will add in meditation a few times a week and scale up from there.

Sitting to clear your mind is an excellent barometer of physical and mental health. It was sad to realize I could not even sit still for 10 minutes. I recommend meditation to anyone who needs a reminder that to be more effective at work, they need to slow down.

http://www.huffingtonpost.com/entry/dont-drink-and-meditate_56702e38e4b0fccee16fdda0

I downloaded a Neo Gate Key IDL-80 hologram into my etheric body this morning. I commanded it to enfold me, my energy field , as a force field , the size of a huge room. I commanded it to dissolve and demagnetize all low level frequencies inside of me. I have now been inside this forcefield for 4 hours now,and everything I asked it to do is DONE. The low level energy that has plagued me , no matter what meditation and other spiritual tools l used….are gone. I am in a sea of ease and magic. So, there. I have many programs that I wanted to materialize, the least of all is money, and this tool is exceedingly promising.

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Updated December 27, 20154:11 AM ET
Published December 26, 20155:29 PM ET
WILL HUNTSBERRY

Capitol Hill staffers meditate.

Capitol Hill staffers meditate.

Ally Mutnick/NPR

Behind every lawmaker on Capitol Hill are dozens of young, ambitious staff members. Frequently pale from exhaustion, they work frenetically, touting the demanding work culture like a badge of honor.

Despite the sense of glory they ascribe to this exhausting pace, there is at least one place where staffers aren’t judged for taking a moment to breathe.

Once a week or so, 25 to 50 staff members come together, not for happy hours or Crossfit sessions, but to practice the more reflective art of meditation. This group is casually referred to as the “Quiet Time Caucus.” They gather in a ratty-looking meeting room in one of the Capitol’s office buildings.

On a recent Tuesday afternoon, Stephanie Sheridan, a local yoga instructor, was leading the meditation. “Try and sit up tall, so you can shrug your shoulders up towards your ears, as you inhale,” she says, breathing in. “And then exhale. Go ahead and release the shoulders back down.”

Rather than tell colleagues where they’re headed each week, many in this group keep their meditation practice secret.

“The fear is that you’re going to be judged as weird,” says Denise Fleming, a senior legislative assistant. “Or the worst stigma on Capitol Hill is for people to think you’re not working. And so a lot of us here try to avoid that and we just don’t tell anyone.”

Being a congressional staffer is young people’s work, says Fleming, who describes herself as “older,” even though she’s just 27. The work is “soul-sucking,” she says, so she started looking for new ways to bring down her stress. Around the same time, she heard about the meditation group in a “Dear Colleague” email.

Rep. Tim Ryan, D-Ohio, meditates on Capitol Hill.

Ally Mutnick/NPR

“I think now people would describe me as centered and calm,” she says. Today, for instance, Fleming has a very long to-do list to finish before 6 p.m. But during the 30-minute meditation, all that slips away. “I can go back to work calm and refreshed,” she says. “I feel like I’ll make better decisions.”

Rep. Tim Ryan, D-Ohio, started the Quiet Time Caucus about three years ago. He participates in the staff group and runs another for senators and congressmen. I talked to him in the House Chapel, where legislative members meet. Unlike the staff meeting room, it has an ornate ceiling and stained glass window with George Washington kneeling in the center.

Ryan, a former athlete, told me how corporations and sports teams now use mindfulness practices to get better results from players and workers.

“It’s the ultimate prevention,” he said, because it can stop people from “doing or saying something stupid.”

This, of course, seems particularly vital when weighing decisions of national importance.

Ryan’s meditation groups are hardly a side project. He believes the federal government should be integrating mindfulness into all of its policies, from veterans affairs to health care to education.

“Why wouldn’t we have an education policy, for example, that would teach kids to regulate their emotional state?” asks Ryan. “Because I know that if you can’t do that, we’re gonna be paying for you big time down the road.”

Ryan hopes to gain an ally in new Speaker of the House Paul Ryan, R-Wis., who does yoga and works out for more than an hour each morning. But for the meantime, Tim Ryan’s mindfulness policies are having a more microeffect.

Denise Fleming, the legislative assistant, says meditation and mindfulness have given her a kind of personal insulation from the battle-like conditions of Capitol Hill. I couldn’t help but think she’d discovered some kind of secret.

Often she sees people shouting back and forth at each other, trying to push their ideas or agenda to victory. She approaches these fights differently. “Many times I’ve said to my boss or coworkers, ‘let’s pause and think about this,'” she says. “And that pause has saved a lot of heartbreak or frustration.”

http://www.npr.org/2015/12/26/461112611/capitol-hill-political-staffers-find-their-zen?utm_medium=RSS&utm_campaign=us

BY PHIL WRIGHT East Oregonian
PENDLETON, ORE.

Western Medicine has generally shunned the connection of emotions on the physical body. But new research at the University of California, San Francisco (UCSF), a team led by a Nobel Prize-winning biochemist Elizabeth Blackburn has gained a new understanding of the aging process by examining the life cycles of jellyfish.

Blackburn sequenced the chromosome tips of a single-celled freshwater creature called Tetrahymena (“pond scum”, as she describes it) and discovered a repeating DNA pattern that acts as a protective cap. The caps, dubbed telomeres, were subsequently found on human chromosomes too. They shield the ends of our chromosomes each time our cells divide and the DNA is copied, but they wear down with each division. In the 1980s, working with graduate student Carol Greider at the University of California, Berkeley, Blackburn discovered an enzyme called telomerase that can protect and rebuild telomeres. Even so, our telomeres dwindle over time. And when they get too short, our cells start to malfunction and lose their ability to divide – a phenomenon that is now recognized as a key process in aging. This work ultimately won Blackburn the 2009 Nobel Prize in Physiology or Medicine.

Researchers have since linked perceived stress to shorter telomeres in healthy women as well as in Alzheimer’s caregivers, victims of domestic abuse and early life trauma, and people with major depression and post-traumatic stress disorder. Lab studies show that the stress hormone cortisol reduces the activity of telomerase, while oxidative stress and inflammation – the physiological fallout of psychological stress – appear to erode telomeres directly. Researcher point out that stress increases the risk of chronic disease later in life. And several studies have shown that our telomeres predict future health.

One of the most effective methods apparently capable of slowing the erosion of telomeres – and perhaps even lengthening them again – is meditation.

There are a few studies which suggest meditation lengthens telomeres. After a three-month meditation course, participants had 30 per cent higher levels of telomerase than a similar group on a waiting list. A pilot study of dementia caregivers, carried out with UCLA’s Irwin and published in 2013, found that volunteers who did an ancient chanting meditation called Kirtan Kriya, 12 minutes a day for eight weeks, had significantly higher telomerase activity than a control group who listened to relaxing music. And a collaboration with UCSF physician and self-help guru Dean Ornish, also published in 2013, found that men with low-risk prostate cancer who undertook comprehensive lifestyle changes, including meditation, kept their telomerase activity higher than similar men in a control group and had slightly longer telomeres after five years.

All this increases in telomerase activity is bound to have an impact on telomere health. But the critics are still on the fence. Many don’t want to touch this subject “People are very uncomfortable with the concept of meditation,” notes Blackburn.

Any connotation of religious or paranormal beliefs makes many scientists uneasy, says Chris French, a psychologist at Goldsmiths, University of London, who studies anomalous experiences including altered states of consciousness. “There are a lot of raised eyebrows, even though I’ve got the word sceptic virtually tattooed across my forehead,” he says. “It smacks of new-age woolly ideas for some people. There’s a kneejerk dismissive response of ‘we all know it’s nonsense, why are you wasting your time?’”

But more evidence is coming out which scientists cannot refute. A growing body of work now shows that the stress from social adversity and inequality is a major force eroding our protective caps. People who didn’t finish high school or are in an abusive relationship have shorter telomeres, for example, while studies have also shown links with low socioeconomic status, shift work, lousy neighborhoods and environmental pollution. Children are particularly at risk: being abused or experiencing adversity early in life leaves people with shorter telomeres for the rest of their lives. And through telomeres, the stress that women experience during pregnancy affects the health of the next generation too, causing hardship and economic costs for decades to come.

Simply responding to the physical symptoms of disease might make sense for treating an acute infection or fixing a broken leg, but to beat chronic age-related conditions such as diabetes, heart disease and dementia, we will need to embrace the study of meditation and its effects on the mind.

If you like to supercharge your DNA with meditation be sure to check out the Neo Meditation device and empower your meditation experience.

To learn more about neo meditation devices please visit:

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Listen to free neo meditations at:

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Saturday, January 2, 2016

Contemporary life is full of convenient distractions and time-saving devices: shopping from your smartphone, gourmet meal services that ship premeasured ingredients to your door and an online world that means never having to miss a call, email or trending tweet.

While these gadgets and services make life more convenient, they don’t necessarily make life better. More and more people express the desire to unplug, disconnect from their devices and reconnect with themselves.

Many have turned to the practice of meditation or tai chi as a way to undo the effects of stress in our lives. Tai chi is a meditative martial art from China that uses slow, precise movements combined with focused breathing and a calm mind to generate relaxed strength both in the body and the spirit.

The slow, deep breathing of tai chi can also be performed without moving. Sitting or standing meditation for many produces the same benefits of releasing stress and clearing the mind. Fifteen minutes of seated meditation can be used as a way to recharge on your lunch break or destress after a long day.

Modern medicine is taking more and more notice of the role that stress plays in our lives and in our health. Stress has been shown to weaken the immune system, promote weight gain, and cause dysfunction in the hormonal and neurological systems.

Arts such as tai chi and yoga have long been credited with fantastic health benefits. In the last 20 years, hundreds of studies have proven that these benefits exist.

The slow, rhythmic movements of tai chi, combined with breathing and mindfulness, exert a powerful effect on the body. Compared with walking at a brisk pace, tai chi burns more calories, has increased cardiovascular benefits and generates more muscle mass.

Additionally, tai chi has proven stress-protective properties. Studies have shown that it controls the natural stress response of the body, lowering heart rate and blood pressure, and helping control important stress hormones.

Tai chi has also been shown to have benefits not only in preventing disease, but in treating it. Promising research has been done on its use for those who struggle with depression, anxiety, heart disease, autoimmune disorders and diabetes. Even patients who have suffered a stroke have shown improvement.

The field of complementary and alternative medicine is gaining traction even among the mainstream medical community. No longer a fringe movement, many of the large Boston teaching hospitals have departments that study tai chi, yoga and other alternative medical practices.

Therapies such as tai chi are seen as offering a unique benefit to patients when combined with modern medical practice. Ongoing research into the health benefits of yoga, meditation and tai chi will continue to benefit people who suffer from chronic medical conditions, and those who wish to avoid them.

Unplugging for 15 minutes to practice tai chi or sit in quiet meditation is just the thing that so many of us need to help us focus, reset and take back ownership of our lives.

Bill Lewitt is a nurse practitioner and the owner of CenterforBalance.org. He lives in Hollis and studies Chinese martial arts in Boston Chinatown.

– See more at: http://www.cabinet.com/hollisbrooklinejournal/hollisnews/1075404-308/meditation-tai-chi-used-to-undo-effects.html#sthash.sNk6YmcG.dpuf

http://www.cabinet.com/hollisbrooklinejournal/hollisnews/1075404-308/meditation-tai-chi-used-to-undo-effects.html