Meditation is not blocking out your thoughts. You let them flow in your mind but after a certain amount of time these thoughts do not trouble you, they come and they go without causing you any mental problems. You can ponder over the different experiences of life but not categorize these as ‘good’ or ‘bad’.

How to Meditate?

This meditation is not something you can learn in one day. This takes times and you can avail of the different benefits in a slow and steady manner. This requires time and a lot of practice. The only way to learn meditation is to be consistent. So, fix a time of the day when you do not have to hurry with your routine and practice meditation. It is important to be very patient when practicing meditation. This does not change you as an individual but only makes you more aware of the conscious mind. This helps you in understanding the different emotions you have and makes you feel better.

Meditation for Beginners:

When you start meditating you might find this total process a little weird and disconcerting as your mind has never experienced the stillness and does not know how to handle this. As mentioned, this is a time consuming process and requires patience and consistency.

You need to understand that meditation can change your perception in life and help you manage any stressful situation with calm and ease. You will be able to handle the different circumstances better. It is advisable to be very sure before you start meditating.

Some Benefits of Meditation:

Knowing the many benefits of meditation can convince you to start this practice as soon as possible.

• Increasing Bonding:

Regular meditation can enhance the emphatic side of you as a person. You experience better bonding with family and friends and your relationships are healthier.

• Reduces Stress:

Practicing this on a daily basis helps you get rid of the stress. You are calmer and composed as a person.

• Better Sleep:

Many of us struggle to get that quality sleep which is considered ‘essential’. Meditation can induce good sleep without wasting much time.

• Development of Concentration:

With regular meditation you can concentrate better and focus on your immediate goals. The mind is free of all the clutter and you are clear in your head.

• Get rid of Depression:

Depression is a common mental ailment these days due to the different pressures life throws at you.  You can enjoy life to the maximum with a regular dose of meditation.

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Do you have trouble sleeping and the more exhausted you feel, the longer it takes to fall asleep? Know that the hustle and bustle of everyday life and physical and mental fatigue may be frustrating your plans to close your eyes and fall asleep as quickly as you would like. And this routine of counting sheep can become a vicious cycle and wipe out your energy and disposition. But this situation can be reversed in a healthy and natural way with the practice of yoga. Some positions and exercises before bed can make you feel more relaxed at the end of the day. You only need to spend a maximum of forty minutes of your time to perform a series of comforting postures that help you fall asleep and have a better quality sleep.

How yoga can save your night

The practice of yoga helps to relax and decrease stress, establishing a pleasant connection between body and mind. Gentle exercise stimulates sleep, slows down thoughts and heart rate. That is, you achieve this state of comfort, because it relieves tension and relaxes the body. To get you started now, we have prepared a list with five postures that help you sleep. Best of all, they can be made in your own bed. To intensify the results, write down the tip: prepare the environment with relaxing music and concentrate.

Uttanasana

The second of yoga asanas to sleep well is also very simple to perform. Start standing upright, spread your legs at the hips and keep them straight. In this position, lean forward and try to touch the floor with your palms. If you are especially flexible, your challenge may be to fully support your forearms.

This posture not only helps with insomnia, but can also combat other problems, such as stress or headaches. In addition, it will also help improve your flexibility and muscle tone in your legs.

Viparita Karani

This asana suitable for beginners requires the help of a wall to be able to perform. However, its benefits are very interesting: thanks to the element that an overturned position is adopted, blood can circulate more effortlessly. This happens to relieve the symptoms of stress and assists you fall asleep at the time you stay for at least five minutes.

The viparitas karanies are very easy to make. You just need to lie down with your back flat on the floor, so that your hips & legs happens to be straight against the wall. For maintaining better stability, you can extend your arms to your sides.

Virasana

This elemental posture is ideal to start lowering our activity levels, preparing us to relax completely. Virasana, the hero’s posture, helps lubricate knees and ankles, areas of vital importance for our daily activity, eliminating pain and tension..

Tadasana

Place your feet slightly open at the width of your hips and with your toes pointing forward. Feel your fingers on the ground. Distribute your weight evenly on both feet.

Raise your toes a little off the ground, then flex them and then rest them on the ground again. Your knees should be almost stretched, without actually blocking them. Tilt your pelvis slightly so that your butt points to the ground.

Pull the pubis slightly in the direction of the sternum. Lift your chest slightly as if a transparent thread was pulling you toward the ceiling. Stretch your chin slightly and lengthen your neck.

Close your eyes and become aware of your posture; breathe from the feet up, carefully follow your breath, which fills your body with new energy and gives out with each exhalation what you do not need (thoughts, negativity, etc.)

This pose can be practiced, just like the basic pose anywhere. Start initially in a quiet area where you are comfortable. Feel the strength and stability that this position provides. This posture is also called Samasthitti, which means “stand firm.”

4 Yoga Poses That Hep You Sleep Better:

Yoga May Prevent Memory Loss in Elderly Women

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Yoga has become a very widespread practice in the West, since it has great benefits to reduce stress and strengthen and improve body flexibility, although it can be a bit intimidating for some people because they think that they cannot bend taking certain positions, They either feel like they can’t follow the other class participants, or they just have a physical condition that doesn’t allow them to take a yoga class for a full hour.

Yoga chair

The application of Chair Yoga in therapeutic Yoga as prop is one of the most valuable tools we have. If you do therapeutic Yoga in your room, it is essential that you have a few of them. You can choose to have folding wooden chairs that you can keep. It goes without saying that the chair must have a backrest and that it is recommended that the height of the backrest reaches the waist. It is very important that the chairs have a certain weight, so try to avoid plastic or aluminum, since it can generate a lot of instability.

Chair Yoga Contraindications

Poor guidance on the use of the chair can be highly dangerous in vulnerable populations (spinal injuries, the elderly, obesity). It is not advisable to use inverted chair asanas for the following reasons:

Loss of balance and risk of falling

Increased intradiscal pressure of the spine, risk of spinal injury

Development of exercise outside the optimal ROM of the spine that favours the appearance of injuries

Cat-Cow Saddle Stretch

• Keep your spine stretched, with both feet together and well supported on the ground.
• Inhale, take the cow position, arching your back and dropping your shoulders.
• Exhale, bend your back, allowing your shoulders and head to settle into a cat position.
• Continue these movements, inhaling in the cow position and exhaling in the cat position for 5 breaths.

Benefits: This posture improves the flexibility of the spine and abdominal strength.

Pose of the hand up (Urdhva Hastasana)

• If you feel like your body is completely depleted before the end of the workday, especially after noon, yoga experts recommend doing this quick one-minute yoga pose to revitalize your body. To do it:
• Inhale and raise your arms above shoulder width, palms facing each other. Then exhale as you lower your arms.
• Repeat 5 to 10 times or grip your arms above your head for 3 to 5 deep breaths slowly, after that respire as you lower them.

Virabhadrasana II – Warrior II posture

Technique:

1. Support the entire back of the right thigh on the chair and do not support the gluteus. Stretch your left leg. The right heel should be towards the middle of the arch of the left foot. If this is not possible, move forward with your left foot until the knee stretches.
2. Raise your arms at shoulder level, palms down.
3. Rotate your right foot 90 degrees to the right and your left foot slightly to the right, keeping your left leg extended and with your knee muscles firm. The right knee should be aligned with the right heel.
4. Extend your hands to your sides, as if two people are pulling you from opposite ends.
5. Turn your face to the right and look at your right hand. Fully stretch the posterior muscles of the left leg. The back of the legs, the dorsal region and the hips, should be aligned.
6. Stay in position for one minute, breathing normally.
7. Repeat on the other side.

Effects:

Through this position, the leg muscles are shaped and strengthened. Relieves calf and thigh cramps, gives resistance to the leg and back muscles and tones also the abdominal organs.

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Pranayama is also divided into those that are performed with mental recitation of the mantra ( samantraka ), and those without a mantra ( amantraka) Many asanas were designed to train various parts of the body: muscles, nerves, organs and glands – so that the whole body is healthy and works harmoniously. The human environment, its constitution, temperament, state of mind and health are constantly changing, therefore, various asanas in various situations help to eliminate diseases and strengthen harmony.

There are several Pranayama techniques that have been taught for millennia. They complement each other and learn progressively, since some are more difficult than others.

In summer, the most demanding postures should be replaced by the softer ones such as certain inverted asanas, some forward push-ups and pranayama exercises or breath control.

In summer, the most demanding yoga postures should be replaced by the softest ones and, in this sense, we can avoid some standing, certain twists or those that require more dynamic movement, such as the sun salutation ( Surya namaskar ), and enhance plus soil or pranayama or breath control. Most lying positions that allow us to open the pelvis and abdomen and create space in the rib cage and digestive organs will help us relax and lower revolutions and temperature.

The inverted poses soft are also a great relief to the circulatory system in hot weather because the force of gravity helps blood back to the heart much more easily, and we also help alleviate fatigue or swelling and heavy legs typical of the summer. Viparita karani, sarvangasana or even sirsasana, if they are not too intense or cause an unpleasant drop in blood pressure, they thus become refreshing poses with immediate effect.

The techniques of pranayama are the ways in which breathing trains. To deepen visit Introduction to Pranayamas.

Some Pranayamas, such as Sheetali, Sheetkari, and Chandra bheda, are helpful in cooling off if you are indoors and the heat is making you feel uncomfortable.

Sheetali Pranayama

Technique:

• Sit comfortably, stick out your tongue and bend it like a spoon.
• Inhale through your mouth, hold your breath, and exhale slowly through your nose.
• You can repeat this Pranayama five to ten times.

Benefits:

• It cools the body and helps quench thirst.
• Helps cleanse the liver.
• Improves digestion.

Sheetkari Pranayama

Technique:

• With your mouth open, grit your teeth and press your tongue against your teeth.
• Inhale
• Close your mouth and breathe out normally
• You can repeat pranayama five to ten times.

Benefits:

• As in Sheetali, it cools the body and helps quench thirst.
• Chandra bheda Pranayama
• Chandra, the moon, is the lunar nostril, that is, the Nadi “ida”, the left nostril. Bheda means “what pierces.” The purpose of the exercise will be to “pierce” the lunar nadi, to make it permeable.

Technique:

Shut the right side nostril with your right thumb.

Completely exhale through the left side nostril, and after that inhale through your left side nostril.

Shut your left side nostril with your ring finger, and exhale throughout the right side nostril.

Revise this 5 to 10 times: inhaling from the left and exhaling from the right.

Benefits:

It has a refreshing effect on the nervous system and nadis (subtle nerves).

This is a pranayama of calm. Ideal to do it at night before sleep or when you need to lower the solar energy of your body a little.

After each pranayama exercise, lie down in Savasana, or corpse pose: on your back, with your feet straight, and your hands at your sides. This pose relaxes the body and mind.

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Yoga is a philosophy of life and a set of psychophysical techniques that help maintain the balance of the body (skeleton, organs, tissues) and mind. This discipline provides physical health and calms the mind, not only practicing physical postures (asanas) but also meditation and breathing exercises. Memory training was comparable to yoga with meditation in terms of memory improvement, but yoga delivered a wider profit than memory training, as it assisted also with anxiety, mood, and skills of emotional coping.

Provides benefits to visual-space and verbal memory

After 12 weeks, scientists observed similar improvements among participants in both groups in verbal memory, which comes into play for remembering names and word lists. But those who used to practiced meditation and yoga had greater improvements than other topics in visual-spatial memory expertise, important for remembering places and positioning when walking or driving.

The researchers report that the participants’ external improvements in memory corresponded to noticeable changes in their brain activity. Using functional magnetic resonance imaging, it showed that subjects in both groups had changes in their brain connectivity, but the changes between the yoga groups were statistically significant, while the changes in the memory group were not.

Here are some food which can work wonders for memory and cognitive development as a whole.

Vitamin B and C: Vitamin C, originate in citrus fruits, happens to be related with mental agility, while Vitamin B is recognised to guard in contradiction of age-associated cognitive impairment and brain shrinkage. Fill up on blackcurrants, green leafy vegetables, fish, mushrooms, sesame seeds, peanuts, and eggs to cycle up your brain power.

Walnuts to improve memory

Walnuts might look like a miniature version of the human brain for a reason. A study published in the Journal of Alzheimer’s Disease found that eating walnuts was linked to getting better memory scores and cognitive functions.

Blackberries

They play a very important role in the prevention and improvement of patients with neurodegenerative diseases (Alzheimer’s, Parkinson’s, etc.). Important link with neurological and motor functions.  Eating blackberries helps our seniors maintain balance, coordination, and memory.

Green Vegetables: The carrot turns out to be one of the foods that, par excellence, help improve memory. Broccoli provides essential minerals and antioxidant compounds that prevent cell damage, the avocado is a comprehensive, high – fiber food, essential fatty acids and potassium. In addition, it is rich in antioxidants that slow oxidative damage. This vegetable offers great results in the memory of older people if consumed frequently. The high beta-carotene content of carrots makes it an ideal antioxidant. What makes it responsible for fighting against damage and aging of our brain.

Tomatoes

This vegetable contains a powerful antioxidant known as lycopene that is responsible for giving them its characteristic red color, as stated by this information obtained from the United States National Library of Medicine.

It also protects cells against free radical damage that is associated with serious disorders like dementia, especially Alzheimer’s disease.

Fish: The bluefish, Salmon, sardines, tuna are foods rich in Omega 3, which cares for your arteries and also favors the neural connection.

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Yoga harmonizes body, mind and emotions. With these specific postures you can combat anxiety and restore your internal balance. If you are not in the practise of exercising, it happens to be significant that you move on little by little with yoga, to increase flexibility though also helping your mind. It happens to be a method of harmonizing mind and body, where a series of asanas (postures) allows us, among rest of the things, to alleviate worries and tensions. Here are seven yoga exercises that you can do right at your steering wheel to relax and find peace in the moment.

Seated Head Massage

• Keep the spine straight and the head straight
• Put the palm over the head
• Breath in, rise the right arm
• Massage softly the topmost of the head, in a clockwise path, in a circular motion
• Keep breathing easily and profoundly all through the exercise
• Feel more stress-free

Blink, Squeeze, Eyes Open Wide

• Keep the spine straight and the head straight
• Eyes closed
• Wink your eyes quickly about 10-15 times
• Wink your eyes gently about 10-15 times
• Closed your eyes as firmly as you can
• Open your eyes as broadly as you can
• Reprise the action some more times
• Keep breathing easily and profoundly all through the exercise

Jaw Release

• Keep the spine straight and the head straight
• Place your three finger tips on the cheekbones
• Search for muscles that create knots
• Keeping your mouth comfortable, press strongly and in a circular motion massage the knots
• Pressing down strongly, run the fingers, down along with the jawline to your chin
• Revise the action some more times
• Keep breathing easily and profoundly all through the exercise

Neck Rolls

• Keep your neck, spine, and head straight
• Breathe in, rise the chin up and take the head back
• Feel the expanse on your throat and the firmness in your neck muscles
• Grip the posture for some seconds
• Breathe out, get your chin to your chest
• Rotate the head slowly some more times in clockwise and anti-clockwise motion both
• Feel the relaxation in your neck

Ear to Shoulder Stretch

• Keep your neck, spine, and head straight
• Breathe in, rise your shoulders towards your ears
• Embrace the posture
• Breathe out, drop your shoulder
• Revise the action some more times
• Feel the energy go up as the spine is being overextended
• Feel the muscles being embraced in your upper back

Quick Body Shake

• Sit tall and straight
• Keep your neck, spine, and head in a square line
• Get your hands near to your chest
• Relax and release your shoulders, wrists, and head
• Shake your head, wrists, body together
• Feel the toughness leaving your body

Simple Seated Twist

• Be seated straight
• Keep your neck, spine, and head in a straight line
• Breathe in and rotate your body towards your right
• Rotate your spine as ample as you can
• Hold this position for 5 seconds
• Breathe out and repeat to your earlier position

There happens to be several anti-stress foods whose elements provide you energy and cheerfulness after ingestion, are:

Banana: Bananas are one of the most useful foods for our nervous system, being rich in vitamins of group B, A and C. It also comprises minerals (mainly potassium, calcium, iron and magnesium), and use to be categorized by being a fruit awfully easy to digest, because the carbohydrates it has are slow to assimilate..

Wheatgerm: It’s a useful food reserves to make up vitamin B, as well as being rich in phosphorus and vitamin E . Due to its potassium, magnesium and copper content, it is beneficial for the nervous system.

Sunflower seeds: Although they are small in size, are very rich in vitamins of the B and E group. They take care of both the health of the nervous system and the heart.

Milk and derivatives: Milk contains calcium, good for the nervous system, while its temperature helps to relax the stomach area. From its proteins serotonin precursor tryptophan is obtained, but also, for its richness in minerals that contribute to the functioning of the neuromuscular system.

When it comes to the anti-stress food itself, the most potent can be almonds and raisins, both rich in vitamins from complex B).

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