1. From the Outside In: How to Overcome Physical Insecurities

    September 19, 2013

    Physical insecurities, especially skin imperfections like acne and skin blemishes, take a toll on more than just the outward appearance. Affecting positive self-image and healthy self-esteem, the internal, mental harm caused by physical insecurities often outweighs the imperfection itself. Overcome physical insecurities by bringing focus from the outside, in.

    Balance logic and emotion

    Overcome a physical insecurity by approaching it with logic. First, research the condition thoroughly.  For example, if acne is the problem, read about symptoms, causes, and medications prescribed to reduce breakouts.  From the information gathered, form a written plan.  Detail the steps needed to tackle the insecurity and enlist help from professionals like doctors, dermatologists, and psychologists.  Journal daily and take pictures to track progress.  Give yourself a timeline to follow, keeping in mind that most treatment plans will take several weeks.

    As you approach each step in your treatment plan, be mindful of your emotions.  Recognize how you feel nervous as you meet the dermatologist for the first time, but don’t let the feeling hold you back from completing the visit.  Allow yourself to feel angry about the scar on your face, but don’t let it consume your self-image.

    If you start to feel overwhelmed with emotion, switch gears to think logically.  Revisit your written plan and give yourself props for all of the positive steps you have taken in your quest to overcome your physical insecurity.

    Stand up against bullies, including yourself!

    Dealing with a physical insecurity increases one’s susceptibility to bullying. Don’t underestimate the hurt stemming from the teasing and name-calling that go hand-in-hand with physical insecurities.

    Such harassment is not only annoying and aggravating,  it holds the power to destroy self-esteem, causing the onset of serious mental health concerns, like depression or anxiety.  Bullying may even be a factor in suicide.  Stand up for yourself if you are bullied about your physical insecurity.

    In addition to warding off a bully, pay attention to how you treat yourself.  Deeply consider your own inward thoughts, and come to terms with any harsh self-criticisms holding you hostage.  Journal to get in touch with your true feelings about your outward appearance and physical insecurity.  Get all the negativeness out of your system.

    Process through the rich emotions and mental scars weighing down your subconscious, giving power to your insecurities.  Self-reflection brings hard feelings to surface and may be difficult to endure.  However, the personal growth from serious contemplation will be worth the struggle.

    Grow patient, my friend

    When a physical insecurity arises, like the onset of an acne breakout or a skin rash, achieving results seems like an eternity away.  Stressing out about unsightly bumps and facial blemishes comes naturally. Some people tend to opt for quick treatments from professional skin care facilities.

    Growing obsessive about the condition sends our bodies into fight or flight mode, making it difficult to eat, sleep, concentrate, and carry out daily routines.  Stress hormones rage through the body, making skin irritations worse.   While you may have no control over the physical insecurity, you can certainly take charge of the way your body reacts to the stress you feel from your condition.

    Overcome a physical insecurity by lowering the stress associated with the impurity.  Understand that you have choices in how you think about physical insecurities.  You can choose to be consumed with the problem, constantly stewing and stressing.

    Or you can choose to grow patient and calm your mind when negative thoughts start to bog you down.  Since most physical insecurities don’t disappear overnight, learning to calm the mind while dealing with the insecurity and its stress may save your sanity.

    Grow patient by practicing yoga and meditation.  Both are ancient forms of healing the mind and body and offer a comprehensive range of benefits.  Yoga is also known to increase self-esteem and positive self-image, while regulating the release of stress hormones. Routine practice of yoga and meditation help in calming the mind and will make it easier to deal with a physical insecurity.

    Image Credit: Helga Weber – https://www.flickr.com/photos/helga/4060091785

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  2. Effective Stress and Anger Management Tips for Ensuring Marital Bliss

    July 3, 2013

    anger management

    by Majid Mireskandai

    There is a common saying that marriages are made in heaven. However, the present scenario with the divorce cases pouring in the legal firms and people frequenting the marriage counselors, the fissures in the conjugal lives of the people are becoming too prominent. It really takes a lot for a marriage to work out. Anger and stress are harmful for any relationship and it is definitely the most abhorred fertilizers that you should not choose to nurture the relationship with your spouse. Do not let your anger flare-ups be the poison killing the bliss in your marital life. The mechanical grind of daily life often makes our head like a pressure-cooker without the safety-valve. Take control of your ego, practice the art of ‘letting go’, befriend your ego, before your marriage hit the rocks.

    A Stress Relief Plan

    Do you meet your agitated self more than often? If yes, then it is time that you take care of things before it slips away from your hand. The initial months or years of marriage things seem rosy with love and sex life going at great guns. Living under the same proof, getting to know each other too well often makes us to suffer take things for granted. Things begin with small tiffs but if anger becomes a part of your marital diet when kids, work and housekeeping come in the picture, then things can really go haywire. A well-sketched stress relief plan can help you:

    • Without avoiding the reasons that gives you the pangs of anxiety and stress, trace out the causes that triggers stress.
    • Do you respect each other’s opinion and listen to each other? It counts in easing things out, without making you to fly into a rage and create mayhem during a discord
    • Agreed that you do not have to show your love every time. However, make him/ her feel special by simple gestures like cooking, buying a small gift,  a little pampering after a fight which often ends with a steamy session on bed
    • When love seems to disappear, it seems too commonplace, do not let predictability to override. Otherwise the marital discords can lead to such deep fissures in a relationship, which cannot be healed

    Choose Words over Silence

     If your personality trait and temperament dictate that you have a volatile temper, but that does not give you the license to create domestic violence. The bouts of anger often lead to depression which can hurt you apart from putting your marriage at stake. When you utter something in the heat of the moment, you might not mean it, but it pierces the heart of your partner like a sting. The positive side is that when you howl and let your anger go, things often boils down to making love. However, silence kills, so do not keep shut. You might feel that it is like showing tolerance or the tenacity to bear, but it seems avoidance for your partner who wants you to retort back when he is venting out his suppressed feelings. Retaliate till things take an ugly turn, but do not bank on silence.

    Key Points to Remember with Dealing with Marital Stress

    Learning the Art of ‘Prioritizing’

     If you have been craving for peace in your married life, do not go much further, look into yourself. Domestic violence not only affects you and your partner; your kids suffer the most apart from your other family members and your neighbors. If you mix up workplace stress with your family life, then it’s a big mistake you are committing. Close all episodes that happened at the workplace before you step inside your home. Do not let alcohol, smoking or any kind of addiction to work as stress buster. Do not binge in too much of junk food. Eat healthy, get proper sleep to bid goodbye to stress and anger.

    Meditation

     Deep breathing, practicing yoga and meditation, empower your mind to face the challenges of life with more vigor. Your anger leading to stress needs to be controlled so that you do not end up creating a ruckus at your place with small issues that become part and parcel of a marital life. The mind needs to rest, feel free and rejuvenated and meditation is one of the best ways to do it.

    The Stress and Anger Management Classes

    If you are fed up with your anger outbursts and leading a stressful life, then there a number of online programs that you can enroll in to bring your life back on track. Domestic violence can play havoc in your life, so before it’s too late, get the help that you require for dealing with stress and anger.

    Moments of Togetherness

    It pays off often, if you listen to your heart. The mind needs to go into oblivion and be in peace. When you feel that things are not going in the right direction with your spouse, with marital tiffs and domestic violence becoming a common thing, go for a vacation. If a trip is not in the cards, chill out in the weekend, be it partying, playing games, gardening, cooking or whatever that tickles you and your partner’s fancy. Spending quality time with each other also helps in feeling more strongly for each other and realizing the importance and worth of your better half in your life.

     

    Image Credit:Petras Gagilas

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  3. Raise Your Confidence and Reduce Pressure with Meditation

    June 22, 2013

    benefits of meditation

    by Colin Zauner

    There are many situations in your daily life that can contribute to pressure, anxiety, stress, and loss of confidence. If you want to raise your self confidence and alleviate pressure, all you have to do is adopt meditation in your daily routine.

    Meditation is just one of the most effective anti-stress remedies when done regularly. Meditation state could be facilitated by different techniques which include visualizations, affirmations, breathing, mantras, and many others. Though it can be difficult at first, regular practice will make meditation effortless.

    To boost your self confidence, you should learn about affirmation meditations. This is done in a sitting position. You must be relaxed and comfortable, while closing your eyes. You can choose a daily affirmation and it must be said [silently] in an engaging voice. Do this for ten minutes, and don’t forget to observe proper breathing.

    You can also do visualizations. Try to visualize yourself in a confident or self-assured state. This is something that you can do every day and almost anywhere. If you are busy at work, you can squeeze this into your schedule without difficulty. I know some people who, to release work stress, schedule a 5 min slot for silent meditation every 2 hours when in the office.

    To be able to learn everything about yourself and your go deep into your thoughts, you have to practice mindful or present moment meditation. This is an ancient technique, and it is one of the most effective relaxation tools that you can find.

    Meditation also helps you to maintain your inner energy (read on Qigong to see how to improve and increase your energy), here is what you can do:

    ·    Spend more time with people having positive energy and positive mindset

    ·    Calm your mind and meditate. While you are in a relaxed state, you must try to feel the energy that is flowing inside your body. Visualization can serve as your protective shield.

    – You can also increase your energy levels through meditation. There are various ways to reduce pressure and increase positive energy. Just sit still and pick a quiet place inside the room or office. Hang out with positive and energetic friends and avoid the ‘energy vampires’ – negativity draws energy away. You also need to spend more time outdoors. This is your chance to ease the stress and burdens of daily living. Enjoy the sun and fresh air as you stroll at the park or go shopping.

    Meditation should be effortless and it is a great opportunity to do nothing. There are many mindless activities that you can do prior to meditating. For instance, you can stare at the starry sky, read magazines, take a walk, and even watch your favorite TV show.

    Did you know that laughter is one of the best things that can elevate energy levels? This helps the body in boosting the levels of endorphins (or “good hormones”) and it decreases stress or anxiety.

    Start practicing meditation today, your mind needs as much relaxation as your body.

    Image Credit: Mark Sebastian

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  4. Self-Awareness through Kundalini Yoga

    June 6, 2013

    self-awareness through yoga

    by Rebecca Junck

    “Kundalini Yoga consists of active and passive asana-based kriyas, pranayama, and meditations which target the whole body system (nervous system, glands, mental faculties, chakras) to develop awareness, consciousness and spiritual strength.” —Yogi Bhajan

    What is Kundalini Yoga

    An ancient form of yoga, Kundalini is one of the more spiritual yoga practices. It’s also known as the yoga of awareness, as it focuses on increasing self-awareness and delivering an experience of your highest consciousness. Its emphasis on breathing, meditation, mudras and chanting takes it beyond the physical performance of the poses.

    Kundalini energy is one of the pillars of yoga and is included in one of the earliest yoga scriptures circa 2nd century BCE. It’s been practiced in India since then and has only recently gained popularity in the west.  In 1969 Yogi Bhajan immigrated to America and founded 3HO (the Healthy, Happy, Holy Organization) in Los Angeles to begin teaching Kundalini yoga to a new broader audience. Today it’s practiced worldwide and has attracted such celebrity followers as Russell Brand, Reese Witherspoon and Miranda Kerr.

    Difference from Other Forms of Yoga

    Kundalini is more relaxed that most other types of yoga such as Vinyasa or Ashtanga. Although all yoga is spiritual, Kundalini really focuses on your self-awareness and consciousness. If you’re looking for an up-tempo experience, stick with Bikram or Vinyasa. If you’re looking for a slower pace, chanting and spiritual teachings, try Kundalini.

    A typical Kundalini yoga session includes specific sets of postures (asana) that target a specified part of your body, with a focus on meditation, breathing exercises (pranayama) and chanting (mantra).

    Often grouped together with Hatha yoga, there are some noteworthy differences between the two when it comes to the poses:

    Hatha combines a number of poses that are aimed at stretching and strengthening your muscles and stimulating your internal organs. The postures incorporate sitting, standing and lying down poses, such as cobra, bow, locust and cat.

    Kundalini has far fewer poses than Hatha and they are all sitting poses, including the lotus, the rock and the hero.

    What to Expect in Your First Class

    A class begins with a short chant Ong Namo Guru Dev Namo (“I call on the divine teacher within”) in order to tune the channel of your mind. It’s a way to bring the whole class together and connect with the tradition of Kundalini yoga.

    Next there will be a warm up that improves flexibility and stretches the spine. The main section of the class is called a kriya – a pre-determined sequence of exercises that focuses on a specific area of the body (arms, legs, and torso) in order to strengthen and help them release toxins. The class ends with a meditation followed by the blessing song “May the Long Time Sun Shine Upon You”.

    The Benefits of Kundalini Yoga

    All physical activity has benefits for your body including increased vitality, weight loss/control and increased muscle strength. Kundalini includes these as well as:

    • Helping to better the functioning of your cardiovascular, lymphatic, nervous, digestive and glandular systems.
    • Heightening your 5 senses – sight, smell, hearing, touch and taste – and increasing their sensitivity.
    • Helping to increase your sense of confidence and well-being that comes as you make your journey of self-discovery of your inner self and relaxed mental state.
    • Increasing your control of yourself, overcoming anger and resentment more easily to find inner calm.
    • Strengthening your immune system that will keep you healthy and well.

    Because it has such positive effects on both your mental and physical states, Kundalini has increased in popularity in recent years. Perhaps it’s a sign of how busy life and society has become that we seek out opportunities to promote positive thinking and center ourselves. Or perhaps we’ve only just discovered it.

    Whichever type of yoga that you choose, it’s important to remember that your goal is to improve your overall wellness, health and life. In fitness classes and sports it’s easy to compare your progress with those around you, quietly judging yourself. In yoga, you get to be selfish. Remember that your classmates aren’t paying attention to whether you nailed the last posture or how deep you go into the poses – they’re too busy concentrating on themselves.

    Image Credit: yogamama.co.uk

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  5. On Psychological Benefits of Meditation

    April 22, 2013

    benefits of meditation

    Image Credit: Lululemon Athletica

    In the world we live in we value goals and getting the best results. It therefore might look like a paradox that people turn to meditation. Sitting in silence is not very productive one might think. But is this true? Do benefits of meditation compensate the value of time you lost sitting? Absolutely! Your mental health and well-being are priceless. We live to be happy and meditation is the path to happiness. Let’s have a look at some known meditation benefits.

    Better control and concentration

    Concentration is important to make the most out of your day at work. It allows you to do more in less time and use your time more efficiently. The Power of focus increases when you meditate regularly. The new found focus can be used for meditation but also for all other activities that ask for concentration like sports, making music or a day at work. When you have negative thoughts often or think you cannot control your own thoughts, meditation can very well be beneficial to you. It teaches you to control negative thoughts that arise and even stop them entirely. An unruly mind can come under control through meditation, which will create more peace of mind and enable you to achieve your goals. When you get irritated easily by situations you cannot control the solution is not to avoid these situations but to take distance from it. Everybody needs to wait in line sometimes, nobody likes a train delay but you cannot help it that these occasions occur. The solution to these problems is to detach yourself from these situations in your mind. You need to try to see things in the right perspective. A great benefit of meditation is that you’ll be better able to detach from unfortunate circumstances and the negative thoughts they cause.

    Improve your health

    Many studies have proven that meditation has health benefits. For example, when you feel less stressed you are a lot less likely to develop heart disease. Meditation teaches you to switch off from negative thought patterns and worries. By spending 15 minutes a day you will calm your mind and feel more relaxed overall. Our society is getting more and more aware of the link between physical health and our state of mind. Inner turmoil is often the reason for physical ailments. Because meditation stills the mind it can be a great step to avoid stress related ailments.

    Happiness and creativity

    It is fair to say that everybody seeks happiness. Happiness can be found in your own mind but if there is no peace of mind you will constantly be under attack from negative thoughts, no matter how successful you are. The act of stillness and simply being will create a happier self. An unexpected source of happiness arises when you meditate. In other words, happiness does not only depend on outer circumstances but your inner attitude is much more important. Your thinking mind often worries about the future or the past and sometimes even both. This takes out a lot of energy that covers up your creativity and spontaneity. Maybe you think you have no spontaneity or creativity but you have more potential than you think. We need a quiet mind to access these sources of inspiration. Your creative potential can be unlocked by living in the present moment.

    Find your purpose in life

    If you want to know more about the point of your existence in life, meditation can help greatly. Most of us look for external events and people to learn about themselves. When you really want to know more about yourself however, a journey inwards is also needed. Meditation provides us with a better understanding of ourselves and thus a greater understanding of life itself. New and neutral perspectives on life will be unleashed without our egoistic perspective. The answer ‘who am I’ can be answered by doing meditation.

    The first few attempts of meditation will not get you there. Meditation takes consistency and perseverance as it takes time to tame the mind. Reading about meditation alone is not enough. You really need to experience it to get a deeper feel for it. Therefore: give meditation a try because the benefits are plenty!

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  6. 5 Tips To Improve Focus With ADHD

    April 20, 2013

    ADHD and focus

    by Kelli Cooper

    Inability to focus is a hallmark of ADHD; if you are one of the 50 percent of people diagnosed with this condition as a child, who continues to battle the symptoms into adulthood, you may find that this problem comes with much more serious consequences at this stage of life. It can lead to angry bosses and angry spouses; maintaining relationships can be a challenge since people may perceive your behavior as lack of interest. You certainly face a challenge in reigning in this behavior, but there are many coping strategies recommended by psychologists — when applied with consistency and diligence these strategies can help.

    Meditation

    Meditation is all about strengthening the mind and research on specifically looking at its effects on adults and adolescents with ADHD have produced encouraging results; many have reported a reduction in symptoms, such as inattentiveness, as well as less depression and anxiety—both of which may worsen symptoms of the condition. These benefits were achieved through sitting for just as little as 15 minutes a day, so lack of time is no excuse! Find a quiet spot and start reaping the benefits of this simple practice. This practice will help set the stage for a clearer mind that you can bring to all tasks requiring greater focus, whether it is a report for work or a one-on-one conversation.

    Background Noise

    If your inability to focus is rearing its ugly head while you are trying to read, study or complete some other task, some background noise can help reduce distractions. It can be as simple as a fan or some music at a very low volume. A white noise machine may also be a good investment. It is almost like a cocoon that helps bring you into the zone.

    Write it Down

    When everything we need to get done is swimming around in our heads, we may find it hard to focus on the task at hand; we worry we will forget the ten other things we need to get done. By trying to keep all this information in our current space of thought, it is impossible to give our full attention to the present. Never underestimate the simple task of writing things down. Make a list of all the things you want to get done; it is written down, you know now you will not forget and you can relax a bit.

    Have an Accountability Partner

    Most of us could use some outside support in juggling our lives, and this is especially important for people with attention issues; an accountability partner can help you stay on track with everything you need to do. Make a deal with a friend, family member or someone else you trust that you will send them a list of things you need to do each day, and as you finish each task, you will notify them through email or text message. When we make others aware of our intentions, it can motivate us to make good on them.

    Get Moving

    ADHD can cause a lot of fidgeting and urges to get up and move; if you are like many people with this condition, you may feel a need to fight this and stay put. But, research on school children has found that getting up and moving around may actually be beneficial to information processing in an ADHD-brain. So, while you may need to exercise some restraint in not getting up every two minutes, allow yourself to take some breaks and move around a bit. It will help expel some of that nervous energy and refresh your mind.

    Image Credit: Chapendra

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  7. Top 7 Benefits of Meditation: How does it Help Your Body?

    April 19, 2013

    meditation

    There are different ways to achieve a peaceful and happy life. One of the things that you can consider is meditation. Meditation is known to be very effective in soothing person’s mind and maintaining a good psychological and physiological health. In this article, we will talk about 7 main benefits of meditation.

    Relieves stress

    One of the things that can make you healthy is the absence of stress or ability to handle stress. When you are meditating, you are slowly releasing yourself from stress. This is one thing that can help you go on with your everyday work without carrying loads of negativity caused by stress. Spending some time meditating can make you get every single piece that is causing stress out of your system. It is a very important activity that is proven to relieve you from the negative effects of stress.

    Improves the function of the brain

    Meditation can help you clear up the mind and make it function well. The activity encourages your brain to focus and disregard all types of disturbances. This can make you think clearer about your goals and helps you make better decisions. The mind is connected to the body. When the brain is healthy, you will surely have a healthy body. If the brain can relate to the world with positive attitude because of meditation, it can also bring a positive effect to your body.

    Helps heal depression

    Meditation is done in order to achieve peace of mind and focus. People who have anxiety and depression can be treated with the help of meditation. When a person is experiencing anxiety and depression, he needs sometime to understand how he can gain peace within him through meditation. Your emotions can be balanced with the help of this activity. People who have been doing meditation are found to become emotionally stable.

    Helps fight high blood pressure

    One of the advantages of meditation is its ability to eliminate stress that can cause high blood pressure. It encourages relaxation that is highly recommended for people who are experiencing high blood pressure. Few moments spent meditating will surely help you go away from stress that can cause undesirable effects to the blood pressure. The relief that it can give to you is very important. Though you need to consult your doctor for the treatment of your high blood pressure. Meditating is just something that can help maintain low blood pressure.

    Increases your immune system

    Being in a relaxed state allows the body to regenerate and build the immune system. This is effective for people who are experiencing terminal illnesses such as cancer. It is proven by studies that most cancer patients can increase their level of survival with this activity. Cancer cells can increase when the person is stressed out. With the help of meditation, you are increasing anti-cancer agents inside your body that can be very important in combating diseases.

    Helps avoid heart disease

    Heart diseases can be caused by the environmental factors such as stress and problems. With this, it is recommended that people should be avoiding stressful moments in order for them not to acquire any disease related to the heart. When it comes to avoiding heart disease, one should understand that taking a deep breath and meditating can help make the heart function well.

    Helps in the treatment of bowel problems

    If you are experiencing problems like constipation, meditation and relaxation can be a part of the treatment. This is something that researchers have found out. It also aids in problems related to bloating.

    The seven things presented above are just few of the helpful effects of meditation. If you want to be healthy, you need to consider your diets (e.g. medifast diet), and the peace inside you. Sometimes, meditation is a better cure than diet.

    Image Credit: yogamama.co.uk

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  8. Discover The Power And Benefits Of Meditation

    March 23, 2013

    meditation

    Image Credit: Cornelia Kopp

    by Regina Sutherfield

    Meditation is the practice of calming the mind and focusing on stillness in order to relax, soothe the spirit and gain balance. Anyone who is looking for a way to get in touch with their inner self, find peace and serenity and develop the power to tackle life’s problems can benefit from this ancient practice.
    Meditating comes in many different forms but the most important thing to remember is that is simple to accomplish. Different people offer insights into various techniques and methods, and there is no right or wrong way to go about meditating. Some people practice for hours a day while others just need 15 minutes to get in touch with their spirit and develop a sense of peace and calm.

    The aim of meditation is to let go of thoughts, worries, anxieties, fears and doubts and just simply relax and empty the mind.

    The benefits of meditation

    Meditation has limitless benefits that can range from relaxing and unwinding from a long day to addressing health issues or deep emotional scars. Learning the various techniques can help anyone to connect with their spirit and discover the treasure of peace and wellness that lies deep within.

    Meditation can reduce stress an anxiety as well as promote better health. Many sufferers of chronic pain, high blood pressure and other ailments report feeling better after spending a few minutes a day quieting their minds and touching their souls.

    Whether using candles or relaxing music, creating a special place that is free from distraction and full of tranquility can promote a more focused and intentional experience.

    The Best Practices

    One of the great things about meditation is there are no wrong or right methods. What works for one person is not necessarily the best option for another. Some popular techniques to choose from include:

    -Deep and slow breathing.
    -Repetitive chanting.
    -Sitting on a mat or the floor with legs crossed and focusing on a candle.
    -Closing the eyes and concentrating attention on a particular tranquil image or scene.

    Adding quiet music or scented candles can also help to create an environment that will help to calm the mind and refresh the spirit. Anyone who wants to awaken their soul, honor their body and learn how to be in the moment can find effective techniques by attending classes, using at home videos, and researching tactics online.

    Meditation Is a Discipline

    One of the biggest obstacles that people face when learning how to meditate is developing the discipline of being still and at peace. It takes practice and commitment, but a whole new realm of possibilities can be awakened once it is mastered. Meditation should be a fulfilling exercise, and the only way to unlock its true potential is to try different methods until the right ones are discovered.

    Learning from some of the greatest spiritual teachers of our time can be helpful with finding the right techniques that will be easy to put into practice.  Meditation can improve mental well-being and can be effective in the treatment of anxiety and depression.
    The keys to peace, health lie within us. Dedicating a few minutes every day to be still and simply “be” can unlock your hidden potential while promoting balance and overall well-being.

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