Meditation: a primer for beginners

Meditation:- a primer for beginners

What do you think when you hear the word meditation? Mostly people think that sitting in a proper position at a peaceful place and chanting “OM”is meditation but it is just a way of meditate and there is whole more to it than that. Meditation can nurture your life and connect you to others and give you the real peace of present but before talk about it. There is more important to know that,what is meditation?

Meditation is also known as mindfulness which is the awareness that

Emerges through paying attention on purpose and non-judgmentally  to the unfolding of moment-to-moment experience.

In other words we can say meditation involves trying to train your thought to stay in the present moment,because in the present moment there is true peace.Sometimes thoughts of the future become the cause of anxiety and leading to fear. And sometimes some mistakes which we made in our past make us feel regret and jealous.

Meditation can become the way by which we can avoid somethings which is spoiling our present life and we might feel peace of present. So now time to talk about the first step.

Where to start?

There are literally so many different ways to meditate from transcendental to tai chi and others but most effectively,easiest and recognizable way to get start is silent seated meditation. It is very simple to start and here are some easy step to done it.

1. Find a better spot

Find a peaceful and neat spot where nothing can disturb you during meditation. If possible than put your phone on silent for avoid any type of interruption. After some time it will become become easier to meditate anywhere but it will be happen by practicing. You can use  light fragrance and soft music to get better mood during practicing.

2. Try to listen your breath   

When the air flowing in and out of your mouth than bring your attention on your breath. Try to feel  the sensations but  do not try to insist yourself to breath slowly and deep. Because this the time of observation and here you just need to give attention and feel the rhythm of breathing.

3. Practicing posture should be comfortable

Posture should be comfortable because  it will help you to observe the correct way of meditation. It will help to minimize the muscles pain and discomfort of body. If you are not seated in a comfortable posture than your back and leg can be  feel hurt after some time that is why it is most important to seat properly,

4. Feel free and transparent

Your focus should be on your breath and trying to feel your mind. Avoid the environment in which you are surrounded during meditation and make yourself totally relax. It can be bit harder in starting to focus and avoiding the environment but later it will be become easier but for that you to do practicing.

Benefits of meditation:-

There are so many benefits of meditation, some of them about health and mental health which is the crucial part of every human being. There are some social benefits also which I have mentioned following blow.

Mental health:

•        Increases positivism
•         Improve mood regulation
•          Helps to treat mental disorder
•           Helps to overcome from depression
•           Bring mental energy

Social benefit:

•           Increases feeling of socialism
•           Makes cooperative
•           Bias towards others

Health benefits

• Reduce negative thoughts
•  Reduce stress
•  Reduce sign of aging
•  Positive change in the brain
•   Relieve migraine

Thanks for reading and for any  query,advice,suggestion drop comments in comment  in comment section.

 

                                                                                       

Be cheerful always

According to a research,cheerfulness is not a personality trait.It is a virtue something which we can build,but for that we have to do work upon it.

Many resolution that you could not stick to,leave those thoughts behind and cheer up, everything will be does not seem to be a far easier task if you can smile through it instead of brooding,it is not just a philosophy to live;Science says so. 

Many study said that cheerfulness ids a habit of thinking and behaving in ways that are upbeat,optimistic and easy-going,regardless of how we may feel at a given moment.The ability to remain joyful and lough often can be developed with a bit of patience and understandings of what matters in life.It is important to make cheerfulness our life goal.

Get the reason of smile to yourself

There is a lot to be cheerful about,everyone needs to find their own reason.

Psychologist says,when you are young,other people orchestrate your enjoyment of life. Your parents keep you entertained,and in college or school,your friends make sure you are fine. But after that,the scaffolding of having a good day is taken away,and nobody is telling you how to provide that to yourself. You must daily do things to increase your cheerful moments.

What if if we though of cheerfulness as a habit of thinking and behaving in way that is upbeat,optimistic,and easy going,regardless of how we many feel at a given moments?

In other words,be your own cheer finder because a cheery disposition also brings with it an optimistic outlook towards life and helps build yourself esteem from within. It is short of a domino effect after that.

Try to be sunny

How we can build a sunny disposition? Choose to see the world as if everything is working out in your favor. Surround your self by cheerful people. it is almost impossible to be sullen when surrounded by cheerful and optimistic folks.

Be really do pick up habits and behaviors from those around us.

In an age where we are more comfortable testing smileys,we must ensure some of those  expression are actually worn by us in real life.

Some best ways to be cheerful always

• Listen inspiring and optimistic stories,movies,podcast
• Music is a great way to come  out of a bad mood
• Environment matters and what we consume daily affect sour mood
• We are more likely to be optimistic about the future if we read a story of overcoming rather than listening to political arguing
• Avoid negative thoughts through meditation or positive affirmations. They allow as to look at the world in a different light
• Be your own cheer-finder because a cheery disposition also brings with it and optimistic outlook towards life.    

Thanks for reading and do not forget to like and share for any query,advice,suggestion drop comment in comment section.

The therapeutic power of reading aloud

Why we should read aloud?

According to scientists there are many physical and mental benefits to be gained from read aloud.It could even help you to live longer and healthy and for that all you need is a book,a voice and a bit of your precious time.So here is some benefits of reading out loud.

Keeps people connected to each other:-

Loneliness causes stress,and long-term or chronic stress leads to more elevations of a key stress hormone,cortisol,which is link to inflammation in the body.This leads to increased risks of heart disease,depression,diabetes,joint disease,obesity and death.

In a survey of elderly adults who joined a weekly reading group got better concentration,become less agitated and were good in socialising. 

 Ditch your smartphone:-

Where screen and technology divide people even when they are at the same place,sitting with a book in a physically proximity brings benefits.When someone reads aloud and someone else listens,their brains synchronize so in this condition reader and listener both are experiencing the same brain activity and release neurochemicals. This process is known as neural coupling,which is shown by an american scientist using FMRI scanners at Princeton and explain that why reading with others can create a sense of unity and closeness.In an age where loneliness and anxiety are endemic,this discovery is more fascinating than ever. 

Get the right way to use it:-

Language is like muscle.It wastes away if you are not using it.Reading aloud with others adults,helps to keep everyone's brain active and unstressed.

In Japan,which has many elderly people,clinician are exploring how daily reading can sharpen cognitive skills that have been dulled by age and lack of use.

Know the start point:-

As you all know that every journey starts with a small step, so just like that start reading aloud with where you are and do it today,you don't need to read aloud for an hour,or a year,or forever.Just begin, pick up a book or a magazine or even series of your favorite comic and start reading to someone you love.

In this way your reading stamina will be increase day by day.Reading aloud is much similar to doing meditation, like as you meditate for increase your concentration level and reading aloud will also increase your concentration level.

  You will be enjoy it:-

Reading aloud is not suppose to be boring just read whatever you want to read and let the words cast their spell. May be you feel shy about read out loud but it is not a big issue many people do. Just try to stick with it.If your listeners want to get up and move around,let them.Some people focus better when their hands are busy.There is no specific or correct way to read aloud,there is only one way to do it and that way is your own way in which you are reading from a long time.

   

Thanks for reading and do not forget to like,share for any queries,advice,suggestion drop comment in comment section.