Meditation for a Simpler Life

Meditation can bring us peace and balanced life, offering a sense of calm that benefits our emotional health and physical health. When preparing for meditative time, it’s important to remember a few things to make your time more contemplative.

• Come to your meditative place with no phone, tv, devices, or outside interruptions
• Set aside at least 5 minutes to meditate; however, preferably as much time as needed
• Sit in comfy position
• Close eyes gently
• Acknowledge to your inside sounds — heartbeat, intestines
• Let thoughts go — no need to sort or chase them
• Select a mantra — a word or phrase of your choice
• Recite your mantra and after some time stop reciting
• Forget about time

What is a Mantra?

A mantra is a word or sounds repeated to aid concentration in meditation. We can break down the word mantra into two parts: “man,” which means to think, and “tra,” which means liberate, instrument, or vehicle. In other words, a mantra is an instrument of the mind — a powerful sound or vibration that you can use to enter a deep state of meditation.

There are three types of mantras:

1. Bija — or seed mantras — which are one-syllable sounds that activate the chakras along the center line of the body, such as OM.
2. Saguna — deity mantras — because they often focus on some form of the divine such as OM NAMAH SHIVAYA or OM KALI MA.
3. Nirguna — without attributes or form — like AHAM BRAHMA ASMI or AHAM PREMA.

What are the 7 Chakras?

Chakra is a Sanskrit word, and it means wheel. In ancient India, Chakras were used as various forms of energy and were the focal point of the human body for meditation. The body has seven main energy centers or chakras. One can use meditation and the right mantras to activate these energy centers.

1. The Root Chakra

The Root Chakra is also known as the Mooladhara Chakra. This chakra, located at the base of the spine, is the color red. This chakra opens your feeling of security, belonging, and prosperity. Chanting the LAM (I Am) manta can help when you feel low on energy.

2. The Sacral Chakra

Also known as the Swadhisthana Chakra, this chakra is located below the navel. Its color is orange. This is a cleansing mantra and is related to sexuality, sensuality, and the desire for pleasure. Chant VAM (I Feel) to open up this chakra.

3. The Solar Plexus Chakra

Also known as the Manipura Chakra, this is located above the navel. Its color is yellow. This chakra allows you to feel powerful and control your destiny. Chant RAM (I Do) to open up this chakra.

4. The Heart Chakra

Also known as the Anahata Chakra, this is located in the chest and heart area. Its color is green or pink. This chakra is associated with love. Chant YAM (I Love), if you are experiencing difficulties in your relationship or are not feeling loving, to open up this chakra.

5. The Throat Chakra

Also known as the Vishuddha Chakra, this is located in the throat and neck. Its color is blue. This chakra is associated with your spiritual and physical voice. Chant HAM (I Speak) if you wish to open up this chakra.

6. The Third Eye Chakra

Also known as the Ajna Chakra, this is located in the center of the forehead, between the eyebrows. Its color is indigo. This chakra is associated with awareness and guidance. Chant OM (I See) to enhance the power of this chakra.

7. The Crown Chakra

Also called the Sahasrara Chakra, this is located at the crown of the head. Its color is white or purple, and it is related to the spiritual connection. Chant OM MANI PADME HUM (Praise To The Jewel in the Lotus) to release this chakra.

The Choice of Mantras

It’s a good practice to stay with one mantra for any session. Mixing mantras is not beneficial and can be confusing for your mind.

• For spiritual intent: OM or RAM
• For compassion: OM MANI PADME HUM
• For relaxation, wellness, personal growth: SO HUM
• For abundance: OM SRI MAHA LAKSHAMAI NANAH
• To release depression: OM SRI RAMAYA NAMAH
• To release negative thoughts about someone: OM TARA TUTTARE TURE SWAHA

Meditate For a Calmer, More Fulfilling Life

Let’s make life simple and recognize the following:

• FEAR — we all have and can let go now.
• ANGER — We all feel and can let go now.
• SORROW — We all feel and can let go now.
• JEALOUSY — We all have felt and can let go now.
• GREED — We need to let it go now.
• IGNORANCE — We all should listen and learn now.
• COMPASSION — We all need and can give now.
• LOVE — We all need and can give now.
• GRATITUDE — We all have it, need it, and need to give it now.
• PEACE — We all need and must locate now.

Now, let’s breathe!

source https://wellcomeomcenter.com/meditation-for-a-simpler-life/

The Fundamental Importance of Getting a Good Night’s Sleep for Optimal Health

Quality sleep is an essential part of maintaining good health that is often overlooked. Sleep is necessary for overall wellness. Without 7-8 hours of sleep, the brain and body will be deficient in proper overall function, repair, growth, immunity, adaptability, and copiability.

It has been reported that a person who suffers from inadequate sleep can be 10 times more likely to experience depression symptoms and 17 times more likely to experience symptoms of anxiety.

But, getting good sleep at night, in order to enjoy a healthy day from sunrise to sunset, can often be daunting for some. For those unable to get or stay asleep, there may be some things you can implement to help you attain healthy sleep each night and hopefully remain there for a solid night.

Mattress & Bedding

• Make sure your mattress is firm enough to support your entire spine.
• Turn your mattress every four months for a longer mattress life.
• Use a neck roll or a low comfortable pillow that does not push your neck
  up. Your neck should be close to the mattress and not bent in an upward position.
• Consider utilizing a weighted blanket.
• Try adding a body-length pillow to your bedding.

Comfort & Temperature

• Do not wear heavy night clothing — be comfortable and remove tight
  undergarments.
• Do not keep room temperature too hot — cooler is best.
• Avoid having fans blowing directly on your face or head.

Electronics

• Ideally, shut off Wi-Fi in the evening as soon as possible. Take off all wireless devices from wrists, neck, or anywhere on the body.
• Consult a biological builder, if you are electrosensitive, to review and help you restructure your bedroom or any room in your house to reduce all electromagnetic frequencies that can disrupt sleep.
• If you are electrosensitive and have an adjustable or electric bed (for example, a Sleep Number® bed), unplug the bed once you have adjusted it for comfort.
• Use blue-blocking glasses in the evening, as the sun goes down, when reading, viewing television or other screens, or performing home activities or tasks.
• Ensure that your room is pitch black or that you have a comfortable eye covering to prevent any light from getting into your eyes.
• Use a battery-operated clock that is not annoying, with a tick or hum that may disturb you. If no clock is needed, even better.
• Play a CD if you need white noise to help lull you to sleep. Avoid wireless devices that send our radiation to you.
• Read a paper book in a low (non-intense) light that is not irritating to your eyes — leave all cellular or wireless phones, iPads, tablets, or laptops in a distant room turned off completely.

Food & Drink

• Your last meal of the day should not be heavy, spicy, or within 2 hours of bedtime.
• Drink only water that is not chilled in the evening before bed.
• If you are taking medications or supplements, please ensure that they are taken at proper times so as not to cause sleep disturbances.

Good Nightime & Sleep Habits

• Try to get some exercise in the evening a few hours before bedtime.
• Avoid potentially disturbing phone conversations before bedtime.
• Write down any unfinished business on a notepad for the next day and accept that you cannot do it all in one day.
• Set a consistent time to sleep, preferably before 11 PM.
• Take a warm bath or shower for 10 minutes maximum.
• Do not wash your hair at night unless you plan to dry it fully.
• Massage a non-toxic, preferably organic, skin cream or lotion onto all skin.
• Take a nice deep breath and curl up into the most comfortable position for your body.
• Meditate/pray/chant to relax and calm the body and spirit.
• For safety, keep a flashlight next to the bed.
• Be considerate of any partner and plan sleep accordingly.
• Take a moment to be thankful for the life you have.

The Importance of Good Sleep

Sleep is so vital to our everyday functioning and overall health. Good sleep each night has many advantages, including better immune function, lower blood pressure, reduced stress, and a better mood overall.

Sleep also sets the biological clock for your body’s cell repair and detoxification.

Studies have shown that the bacteria in our gastrointestinal tract communicate with our endocrine, neural, and immune systems through our central nervous system, affecting hormones, neurotransmitters, and immune system modulators.

Combatting Sleep Problems

If you or your family suspects that you may have a sleep disorder, such as sleep apnea, restless leg syndrome, disturbing regular nightmares, or that you are sleepwalking, please see your healthcare provider right away.

For individuals who are heavy snorers or who have extreme daytime fatigue daily, you will need a polysomnogram or sleep test to determine if you are suffering from sleep apnea. A health provider can guide you on how to take care of this to reduce your chances of serious cardiovascular conditions.

Also, any regular nighttime awakenings to urinate will require a visit with a healthcare provider.

source https://wellcomeomcenter.com/importance-good-nights-sleep-for-optimal-health/