Increasing Your Energy With Meditation

Juggling responsibilities at work and home can leave you feeling stressed out and fatigued. Meditation is a safe and effective way to rev up your energy levels. Here’s an explanation of how meditation gives you more energy and a sample meditation to get you started.

How Meditation Gives you More Energy

  1. Improve your posture. Straightening up will instantly make you feel more alert. Good posture helps protect your body from injury and chronic pain. Try pressing your abdomen in toward your back while relaxing your shoulders. Hold your head up high.
  2. Take full breaths. Stress can cause shallow chest breathing. This limits the oxygen flow to your brain and other organs. Slow down and breathe deeply from your abdomen. If you lie on your back, your body will automatically show you how.
  3. Reduce mental stress. In addition to reinforcing correct posture and breathing, meditation clears away mental stress by turning your mind toward more constructive purposes. 
  4. Sleep better. Many people suffer from sleep deprivation. A daily mediation practice will help you fall asleep faster and stay asleep longer. Meditation can even reduce your need for sleep.
  5. Live in the present moment. Worries about the past and future can leave you feeling depleted, even if you send your body on vacation to a tropical beach. Mediation liberates your mind to focus on the present.
  6. Feel more motivated. It’s easy to feel energized when you love what you’re doing and believe that your hard work will pay off. Meditation will help you attain and prolong that state of mind even while you’re cleaning the toilet or paying your bills.

Sample Meditation for Boosting Your Energy Level

  1. Get into position. Find a comfortable position on a cushion or in a chair. Sit up straight. Draw slow, deep breaths up from your abdomen. Exhale through your nose keeping your mind on the spot where the air passes out of your nostrils.
  2. Scan your body. Scan your body from the top down. Notice any spots where you feel pain or tightness, without allowing them to disturb your practice.
  3. Scan your mind. Give your mind the same treatment. Observe your passing thoughts without pursuing them or making judgments.
  4. Welcome tensions into your heart. If you’re like most people, you may be wasting a lot of energy by trying to avoid the things you find unpleasant or fearful. Instead, bring them on. As you inhale, imagine all your anxieties coming to take shelter inside your heart.
  5. Apply compassion and healing. You can think about practical solutions later. For now, just view yourself and your difficulties with great compassion and the desire to heal.
  6. Send out purified thoughts. Imagine that you already have the power to transform all adversity. As you exhale, send your happy feelings out to create a positive environment for you and all creatures.
  7. Gradually ease out of meditation. Allow the good feelings you generated to last longer. Bit by bit, take more notice of your surroundings while retaining the intention of bringing more positive energy into all your activities.
  8. Dedicate your efforts. Take a moment to appreciate the benefits of your meditation in improving your outlook. Express the wish that these benefits will keep enriching your life and your connections with others.

Become more productive and enjoy greater peace of mind by using meditation to welcome more energy into your life. You’ll soon feel better and get more accomplished with less effort.

The 15 Best New Year’s Resolutions for Your Health

Are you unsure which of your priorities is most important in the New Year? Do you have plenty of dreams for the future, but not many concrete plans?

Check out these 15 resolutions you can make to improve your physical and mental well being during the next 12 months and beyond.

Resolutions to Improve Your Physical Health 

  1. Eat right. Focus on adopting healthy eating habits rather than resorting to crash diets. Learn to eat more slowly and reduce your portion sizes.
    • Eat a variety of foods with plenty of complex carbohydrates, fresh vegetables and fruits. Add in some lean proteins and healthy fats to complete your meals.
  2. Exercise daily. Aim for at least 30 minutes of moderate aerobic exercise every day. Round that out with training for strength and flexibility.
    • Find a variety of activities that you enjoy, like brisk walks and biking.
    • Get an exercise ball or treadmill that you can use at home on busy days or when the weather outside is unpleasant.
  3. Get adequate rest and sleep. Insufficient sleep can make you more vulnerable to weight gain and many illnesses. Different individuals need different amounts of sleep, but the conventional eight hours is a good rule for most people. If you constantly feel drowsy, try going to bed earlier.
  4. Take care of your bones. Almost half of all women over 50 will suffer an osteoporosis-related fracture. Men can be at risk too. Eat plenty of foods rich in calcium and vitamin D. Get some sunshine and lift weights or do other resistance training.
  5. Practice good posture. Strong abdominal muscles will protect your back from injury and help you look younger.Get used to pressing your navel towards your lower back and keeping your shoulders relaxed. Breathe from your abdomen rather than your chest.
  6. Quit smoking. You probably already know all the dangers of smoking, including lung cancer and premature aging.
    • Many people make several attempts before quitting for good so be open to various cessation methods. Your doctor may be able to help you find the right plan for you.
  7. Drink alcohol in moderation. Some people may need to avoid alcohol all together. Others can stay safe within the general limits of one drink a day for women and two for men. Avoid alcohol before bed so you get good quality sleep.
  8. See your doctor. Regular checkups enable early treatment to keep small health issues from growing worse. If you can’t afford health insurance, you may be able to get some free or inexpensive screenings at local pharmacies and health fairs.

Resolutions to Improve Your Mental Health

  1. Manage stress. Keeping stress under control lets you enjoy life more. Set aside time each day for meditation or listening to soothing music.
  2. Build healthy relationships. Develop a strong network of support. Communicate openly and with respect.
  3. Monitor your thoughts. Think positive. Divert your attention away from nonproductive worrying by brainstorming creative solutions to challenging situations.
  4. Practice positive self talk. Be a good friend to yourself. Remind yourself of your strengths and accomplishments.
  5. Be compassionate.Show compassion to yourself and others. Be aware of the suffering in the world and look for ways to alleviate it.
  6. Engage in lifelong learning. Keep your mind sharp by giving it constant challenges. Take adult education classes or listen to foreign language tapes.
  7. Consider counseling. It’s wise and courageous to ask for help when you need it.Professional counseling or spiritual practices may help you bounce back from unfortunate events like divorce or unemployment. They can be useful for smaller things, too, like if you’ve just had a rough week.

While many New Year’s resolutions get discarded faster than the dried out Christmas tree, there are ways to make them stick. Set specific goals that are meaningful and attainable for you. Improving your physical and mental health is a great gift for yourself and your whole family.

Find Peace in Your Spring Garden

Your spring garden can be a delightful addition to your meditation practice. It can be very simple to design a special space that will appeal to all your senses without requiring much time consuming maintenance. These are some ways to create a garden that can improve your peace of mind come rain or shine.

Designing a Spring Meditation Garden:

1. Select lush plants. An abundance of green plants helps to create a relaxing atmosphere. Any variety of mint or other herbs will add a pleasing scent. If you live in a warm climate, you can enjoy the rustle of bamboo or look for an ornamental grass that’s suited to your region.

2. Install solar birdbaths or fountains. The sound of running water can stimulate your mind while it masks background noises. With solar devices, you can enjoy the effect and be good to the environment. You’ll also delight in the song and company of the birds you attract.

3. Arrange for comfortable seating. If you prefer to sit on the ground, you may just want to keep a spot clear so you can bring a cushion or mat outdoors with you. If you use a chair, ensure it promotes good posture so you can keep your back straight and your feet on the ground.

4. Build a path. Even in a small garden, a path can enhance your sense of space and exploration. You can contemplate a trail of stones or diversify your practice with some walking meditation.

Spending Sunny Days in Your Spring Meditation Garden:

1. Clear away distractions. Put aside internal and external distractions when it’s time to meditate. Depending on where you live, it may be helpful to meditate early in the morning when there’s less traffic and other background noise.

2. Make distractions part of your practice. If external distractions persist, welcome them into your practice. Use the sounds of car horns and people talking to train your mind to stay focused on your meditation object instead of pursuing other thoughts. Note the interruption and bring your mind back to your contemplations.

3. Ward away bugs. There are many ways to steer clear of insects without killing them. For wasps, keep a look out so you can stay away from their nests. Avoid the things that attract them like perfume, bright colors, and food. For natural ant repellent, try planting some mint or cucumber.

4. Protect yourself from excessive sun exposure. You get just as much sun whether you’re exercising or sitting down. Use a sunscreen with full spectrum protection and wear a hat, especially if you meditate at midday when the sun is strongest.

Enjoying Your Spring Meditation Garden on Rainy Days:

1. Develop some sheltered seating. Spring showers are a natural part of the season. By building a gazebo, you can stay outdoors and enjoy the sound of the rain without getting wet. If you’re working with more limited space, install a large umbrella over your chair. It will help protect you from the sun as well as the rain.

2. Design a room with a view. When stormy days keep you inside, you can still keep your garden in sight. Meditate by a window where you get a good view of your yard.

Your spring garden can make your meditation practice more pleasant and productive. No matter what the weather brings, use the natural beauty of the outdoors to help calm your mind.

How to Sit Comfortably While Meditating

Learning to sit comfortably while meditating will help you welcome more relaxation and peace of mind into your life. If you’d like to start meditating but feel too uncomfortable to sit for long, these steps will help.

Steps to Take Between Your Meditation Sessions:

1.      Keep limber. It’s easier to sit comfortably if you work on improving your flexibility in advance. Many people use yoga to accomplish this, but any program of gentle stretching will help. Just remember to warm up first to prevent injury.

2.      Maintain a healthy body weight. Meditating can give you one more good reason to shed any excess pounds. You may feel more comfortable while meditating if you keep physically fit.

3.      Breathe deeply. Breathing correctly plays a major role in meditating. Make it a habit to breathe from your diaphragm so your abdomen falls and rises rather than your chest. Let the air flow through your nostrils instead of your mouth.

4.      Practice good posture. You’re more likely to practice good posture on the cushion if you keep track of it even when you’re not meditating. Try to always be aware of keeping your back straight and your shoulders relaxed. Imagine you’re pushing your abdomen gently toward your back so you hold it slightly tucked.

5.      Cultivate a calm mind. You’ll get more out of meditating if you try to hold onto a calm mind all day. If you start your meditation session in a peaceful state of mind, it will be easier to get into position faster and spend more time focused on your objectives.

Steps to Take During Your Meditation Sessions:

1.      Start gradually. It’s great if you’re all ready for the full lotus position, but there’s nothing wrong with making a more gradual start. Sit in a chair if it’s painful to sit on the floor. Sit for a few minutes at a time to begin with, and then increase the time in steady increments.

2.      Position your body correctly. No matter how you sit, keep your back straight and your abdomen tucked under. Pretend your head is being gently lifted by a balloon so you hold it high without straining your neck. If you use a chair, keep both feet flat on the floor. If you use a cushion, cross your legs and bring your feet toward your waist.

3.      Shift positions when you need to. Your ability to sit still for longer periods will naturally increase with time but it’s always okay to shift positions if you feel pain or stiffness. Stand up and stretch or just re-cross your legs placing the other leg on top for a while. Roll your shoulders or gently bend your head toward one shoulder at a time.

4.      Figure out what to do with your hands. There are two options that work well: rest your hands on your knees or rest them in your lap. Any arrangement that keeps your hands supported and out of the way is fine.

5.      Hold your tongue. As you move your focus inwards and stop talking, you may experience discomfort as you become more aware of the saliva in your mouth. One easy solution is to touch the roof of your mouth with your tongue. This naturally inhibits the flow of saliva.

6.      Lower your eyes. If visual images distract you, try lowering your eyelids so there’s just a small sliver of light before you. Keep your eyes softly focused without targeting any single object. You can even close your eyes as long as it doesn’t encourage you to fall asleep.

Meditation can transform your life with spiritual insights and greater peace. Learning to sit comfortably will help you focus on your objectives without any aches and pains getting in the way.