How To Take A Shower The Right Way – Shower Routine Steps

If there is something in this world that can give your mind and body a session of rejuvenation, it’s a shower. Showering not just cleanses your body but also takes away all your negativity and gives a feel of soothing. It’s one of the best ways to relax yourselves.

Showering is a great way of rejuvenating your body

Everyone wants to look neat and clean, some have this as a habit, while some just do it so that people could see them. But, each one of us adores being clean and confident in our looks. One thing which helps in achieving this is a shower routine. Healthy skin comes with healthy skincare regimes. Most people take shower merely for the sake of doing it. But one must have a proper shower routine to have a healthy and radiant glow in themselves. Let’s take a look at some good shower routine practices.

Shower Routine Essentials

Start with the right water temperature

The temperature of the water you use can have a big impact on the effectiveness of your shower. Water that’s too hot can dry out your skin and strip away its natural oils, while water that’s too cold may not be as effective at cleaning. It’s generally recommended to use warm water, which is around 37-39°C (98-102°F). This will help to open up your pores and cleanse your skin without causing any damage.

Use the right products

Choosing the right products for your skin and hair is also important when taking a shower. Avoid using harsh soaps or shampoos that contain sulfates, as these can strip away your skin and hair’s natural oils, leaving them dry and brittle. Instead, opt for gentle, moisturizing products that are designed for your specific skin and hair type. Look for products that are free from harsh chemicals and fragrances, and always read the label to make sure they’re suitable for your needs.

Take your time

Taking a quick shower may be convenient, but it may not be the best for your skin and hair. It’s important to take your time and give your body a thorough cleanse. Spend a few extra minutes massaging your scalp to help increase circulation and promote healthy hair growth. Don’t forget to scrub your skin gently with a loofah or washcloth to remove dead skin cells and unclog pores. However, be gentle when exfoliating, as scrubbing too hard can damage your skin.

Rinse thoroughly

After you’ve finished washing, make sure you rinse thoroughly to remove all traces of soap and shampoo. Leaving any residue on your skin or hair can cause irritation and dryness. Be sure to rinse your hair thoroughly, as leftover shampoo can lead to buildup and dandruff. It’s also a good idea to use a conditioner to help detangle and moisturize your hair.

Pat dry, don’t rub

Finally, after you’ve finished your shower, be gentle when drying yourself off. Avoid rubbing your skin with a towel, as this can cause irritation and dryness. Instead, pat your skin dry with a soft towel to help retain moisture. If you have long hair, gently squeeze out any excess water with a towel before using a hairdryer on a low heat setting.

Shower like a pro

Showering is a complete process that has to be practiced in order to have a healthy regime. Certain steps have to be followed before, during, and after the shower to get the best out of your shower routine. To have a correct shower routine, one must try to adapt to the below-mentioned steps in their regime.

Step correct shower routine helps in getting the most out of your shower

Before you begin your shower, make sure you are keeping your skin ready to utilize the shower well. In order to do so, start using a soft bristle brush (dry brush) before going for a shower. Using face masks before bathing also helps people with dry skin.

Face Masks: Just before going for your shower have practice of applying face masks or face packs. This could be any homemade face mask or any commercial product of your choice. But make sure that it suits your skin well. People get irritation or face infections if they do not judge it right. Having a good face mask before the shower helps you in having opened skin pores and deeper cleansing of your skin.

Dry Brush: Dry Brush helps people who generally have dry skins. It helps in removing the dead cells from your skin and unlocking your skin pores well. But be wise in choosing the brush as it should not have hard bristles which could indeed damage your skin rather than replenishing. Make sure to brush all around your body and do not brush a region more with extra pressure as it may cause irritation or sometimes even rashes.

During a shower, one must keep these steps in mind to have a proper and effective shower.

Body Wash Gels: It is a good practice to apply body wash gel during your bath. Body wash helps in removing the dirt from the underarms and feet region. Most of the time we avoid cleaning these regions and with time they start accumulating the dirt more and more. One has to be wise enough to choose a pH-balanced body wash gel that helps them in removing dead skin cells.

Body wash gel should be the one which suits your body

Lukewarm Water Shower: A lukewarm water shower has its perks as it helps in cleansing skin without dryness. But make sure that it’s lukewarm water, not the hot and boiling one as it damages your skin slowly, especially for those who ideally take longer showers.
Shaving: Shaving body hair during the shower is one of the best times to shave. Bathing softens your hair follicles up to a certain extent which helps to clean body hairs more effectively. Shaving lotions and quality razors should also be taken care of by individuals to have a healthy shave. This helps in avoiding any irritation or infection post-shaving.

People do have questions in their minds that what should we apply after the shower? There are certain after-shower techniques that one can adapt.

Moisturizing: Moisturizing helps to lock in the moisture in your body so that you can avoid the dryness of the skin. It also helps in keeping your skin hydrated and retain its glow.
Oiling: People do consider oiling as a pre-shower and post-shower both practice. But it is always good to have oils reach your body soon after the showers as your pores remain open for a while. It allows oil to reach your body and make your skin and hair healthy.

Moisturizing after bath helps your body to retain the moisture

So, these are a few basics about the correct shower routine which one can adopt in order to stay hygienic and retain healthy skin.

How Often Should You Actually Shower?

As long as your body feels clean and hygienic with one shower a day you must not worry much. There are no limits on the number of showers one can have. It completely depends on the environmental conditions where you are residing to decide your shower regimes. If it’s a hot and humid place you may not be able to resist the heat and multiple showers would be a mandate over there to regulate your body temperature.

Showering frequency depends on your surrounding

But if it’s a colder environment then people do tend to avoid showers which is ideally wrong. If someone has a lower showering frequency then they have higher chances to develop some sort of infections in their bodies. Whereas it’s also not so healthy to have a higher shower frequency rate as it can cause some significant damage to your skin, eczema-like skin diseases could be caused by more showering. So, make sure that you are keeping a balance in your shower regimes.

How Long Should One Shower?

People also have a habit of taking longer showers. This may be due to their body’s urge to cool down in hot weather or habitual practice. If you are following some routine in your daily shower, it may take some time for you to get it done. So is a 20-minute shower too long? Well, ideally one should not take more than 10-12 odd minutes to wrap this process. But if someone is taking more time for their shower then there are chances that they would end up increasing the water usage.

Longer shower can have adverse effects on your skin

We all know that millions around the world are even deprived of water for their basic needs due to its scarcity. On the other hand, we are privileged enough to have it around us. It is not at all a sensible act to keep standing under a shower for that long ideally. One can have longer showers occasionally as it is a great way to refresh yourself but it shouldn’t be a common practice.

Final Verdicts

Showering at times will also help you to deal with your stress and anxiety

Well, showering is a magical way to not just rejuvenate yourself but also to improve your immune system. A good shower would ultimately enhance the blood flow in your body which would result in better concentration. A shower routine helps you to be very decisive in what you are doing to your body daily. It’s always a plus having this kind of practice in your day-to-day life. Some people love to shower early morning with the rising sun, some do it mid-day while some would prefer to have it at night. It’s all completely individual’s choice on when are they going to have their shower and what is the step correct regime for them. We shared some of the best practices that one can follow to have a good shower routine. So, do make sure that you have something like this in your regime as well!

15 Proven Ways to Practise and Improve Intellectual Wellness

15 Ways to Improve Intellectual Wellness

15 Proven Ways to Practise and Improve Intellectual Wellness

Practise intellectual wellness to challenge your abilities, enhance your skills, and become a better version of yourself.

Have you lately wondered if there are ways through which one can improve their cognitive capacity? Like you want to think faster, boost your brainpower, find enough mental strength to multitask with a constant influx of new ideas.

On top of that, do you want to improve your overall health and happiness in your life? If you wish to do all of these, it’s time to start practising intellectual wellness and improve your intellectual capacity.

A girl sitting calmly sitting by the road and self reflecting is a sign of intellectual wellness.

So, to make sure you have a healthy mind, you need to exercise your brain just as you do with your physical body. But, before we look at ways to do that, let us look at the meaning of intellectual wellness.

What Is Intellectual Wellness?

Intellectual Wellness can be defined as finding ways of expanding one’s knowledge, wisdom, and skills. You can achieve this by recognizing your creative abilities. On top of that, it says that keeping an open mind about learning new concepts is a way to enhance your ability to learn new things. So, it is an ongoing process and pursuit towards an optimal state of intellect.

Ways of Practising Intellectual Wellness

Let us look at 15 proven ways by which you can not only practise Intellectual Wellness but also improve it further.

1. Always Look to Try Something New in Life

The worst thing you can do to your intellectual growth is to get into a comfort zone. Moreover, when you find yourself in a comfort zone, then your brain doesn’t exercise enough to allow your brain to grow and practise intellectual wellness. So, come out of your comfort zone, travel, explore and challenge your brain with new experiences.

2. Don’t Stop Reading

A girl practising intellectual wellness through reading.

One thing that is common in most successful people who have done something good in their field like entrepreneurs, philanthropists, politicians, movie actors, etc. That is, they read a lot. On top of that, read to practise intellectual wellness, whether it be articles, fiction, magazines, etc. Reading will help you learn new ideas and concepts and give a breathing space to your mind apart from your routine work.

3. Doing Regular Physical Activity

Being physically active helps you in many ways, and one among them is the growth of new connections in your brain, which is good for your intellectual wellness. Besides, by doing regular aerobic exercise, you can sharpen your memory and enhance learning.

Doing aerobic exercise helps to achieve intellectual wellness.

So, the next question is, what kind of aerobic exercises can you do? You can walk, run, go biking, swim, hike, or do other cardio exercises. So, get out of your bed and go out for a run from today.

4. Socializing is Important

You must have often heard that humans are social beings. But, today, people isolate themselves from society for various reasons. It hampers the intellectual wellness of a person.

A group of men socializing and improving their intellectual wellness.

Studies show that when you go out and meet other people, you are happier from the inside than others who don’t do so. Also, when you meet new people, you get new ideas, perspectives and also grow as a person.

5. Curiosity Is the Key

Curiosity means that you are willing to learn and know more about things that excite your mind. It is important for your intellectual wellness. The main reason for this is that being curious activates your brain cells and facilitates brain activity. To add to that, being curious about new ideas is an exercise for your brain to become stronger.

6. Take Care Of Your Diet with Proper Nutrients and Minerals

Proper nutrients through veggies help in intellectual wellness.

We all know that food is the fuel for your body. But, do you know that the fuel also runs the brain. In fact, 20% of your daily calories are consumed by the brain. Besides, you can increase your intellectual wellness with a nutrient-rich diet. It will help you to think positively and also understand things better. So, don’t forget to eat veggies and include all sorts of proteins, minerals in your diet.

7. Be Creative in Your Approach

Creativity is the ability to create something new using your mind, experience and imagination. On top of that, it helps to stimulate intellectual wellness in your body and opens your mind to new things. Add to that the ability to solve problems using methods that no one is expecting. So, we can say that a creative mind can make this world a better place and promote harmony in today’s day and age.

8. Keep Yourself Hydrated

A girl keeping herself hydrated for intellectual wellness.

Do you know the simplest way to bring clarity and improve focus is? The answer is to keep yourself hydrated by drinking lots of water. To add to that, it is even better if you can add some electrolytes into your drink. So, try to stay hydrated to keep your brain cells active, improve memory and promote intellectual wellness.

9. Have A Good Night Sleep

A person sleeping to keep their mind fresh and promote intellectual wellness.

Sleeping well will help you improve intellectual wellness. It sounds odd, isn’t it? How can your sleep improve intellectual wellness when you are told to keep on doing something or other. But in reality, sleep plays a big factor in clearing out the stress and other toxins present in your mind. That’s why sleep is like a restart button for your system to start fresh and perform better.

10. Start Practising Self-Reflection Using Journals

Self-reflection is a way to cleanse your mind and stay in the present moment. Although there are many ways to do self-reflection, using a journal is one of the easiest ways. Journaling helps to keep a record of how much you are self-aware, gives a new perspective towards life, and provides deeper learning. All of these will lead to intellectual wellness.

11. Meditation for Intellectual Wellness

A girl meditating for increasing her intellectual wellness.

Are you finding it hard to calm your nerves and stay stress-free? Try meditation. It will not only calm you down but also provide you with emotional and mental clarity. Besides, these factors increase your brain power and promote intellectual wellness. So, sit down, relax and start to meditate.

12. Play Games and Solve Puzzles to Stimulate Your Brain

A man solving crosswords to enhance his intellectual wellness.

Source

It would help if you played games like chess and puzzles like sudoku; crosswords are an exercise for your brain. They not only build your intellectual wellness but also improve memory and focus. Thus, you must play games that use your brainpower and encourage problem-solving in your leisure time.

13. Start Learning A Foreign Language

Earlier, we talked about coming out of your comfort zone. One way to do that is by learning a foreign language. It can prove beneficial for your intellectual wellness as it will improve your memory. On top of that, it promotes the ability to grasp new things and communicate better.

14. Learn to Play An Instrument

The kind of impact music has on your brain is unlike any other. Music not only uplifts your mood but also works to mitigate stress. Thus, playing an instrument can promote intellectual wellness in a person.

A person playing guitar to improve his intellectual wellness.

It does so because when you play an instrument, your body and mind work in sync to produce amazing musical patterns and improve brain strength.

15. Expand Your Horizons Through Travelling

Travel will help you in achieving intellectual wellness.

Travelling has a great effect both on your mind and body. First of all, when you travel to new places, you learn a lot of new things such as culture, lifestyle, food habits etc. Secondly, you free up your mind from your usual routine. Thus, these two factors help in promoting intellectual wellness.

Here Are Some Intellectual Wellness Benefits

Scientists argue that the brain can grow, adapt through stress and stimulation throughout your lifespan. It can happen when you practise intellectual wellness and provide your brain with new experiences.

Practising intellectual wellness will improve the way you express your thoughts and bring some clarity to your mind.

You can guess that you have signs of intellectual wellness when you have better memory and an increased tolerance level. On top of that, you have a sense of calmness and a positive attitude.

Conclusion

A healthy mind is as crucial, if not more, than your physical wellness. As per the definition of wellness, it refers to a state of well-being of a human being’s physical, social, and mental aspects. Therefore, intellectual wellness plays an equal part in your overall wellness.

A person who have intellectual wellness are mostly happy.

To sum it up, intellectual wellness is about how much you can use your skills to adapt to the ever-changing surroundings. For that to happen, you should look to try out new experiences that help in improving the cognitive skills of a person.

Mysterious Meditation Bowl – How to use singing bowls

Sounds and music works great in improving the mood of a person. By reducing the amount of stress causing cortisol in the body and boosting your immune system, music can do wonder in calming you down. And, when it comes to sound, nothing can level the effectiveness of a meditation or singing bowl. The vibrations produced by a singing bowl has an intensifying effect on your body and soul that makes you feel relaxed physically, mentally and spiritually.

Meditation bowl is a distinctive bowl that in particular is made up of alloys. This metal alloy bowl when hit with a mallet produces a sound and vibration that has a soothing effect on your body and mind. This vibration can actually alleviate stress and depression, lower your blood pressure and improve your sleep quality along with relaxing your body. If you are also eager to know about how you can use meditation bowl for such purpose, keep on reading and find bleow:

What is singing bowl?

A metal singing bowl and mallet — A metal singing bowl and a mallet

A singing bowl is a bowl that typically is made of a mixture of different metals that produces a special sound when stuck by a mallet. This simple phenomenon has been used since ancient times in Tibet and areas around as a successful sound therapy method. First discovered by the spiritual travelers of the Himalayas and later on popularised by the Chinese invaders, this method is still that good in giving your body a sense of deep relaxation.

There are even a few theories explaining how this Tibetan sound therapy can affect the mind and body through vibrations, enhance relaxation by impacting our brain waves and show the same psychological advantages that are offered by listening to music. Undoubtedly, Tibetan monks have been using this therapy since a long time.

How to use meditation bowl?

If you are also interested to use singing bowl in your meditation routine to give it a kick-start, you can follow just a few simple steps. You can place the meditation bowl on your body (like on belly) or near your body and can keep changing it’s angles at different points of time.

The simplest way to use singing bowl in meditation is to just strike it on with the help of a mallet. All you need to do is to simply hold the mallet with your dominant hand, place the bowl at a reachable distance and then gently hit the mid side part of the bowl. This will release a soft and gentle vibrational sound. Let the vibration flow around your ears and body. Don’t strike the bowl again until the vibration is completely passed.

If you want another boost to this easy striking technique to upscale your meditation session, you can try rimming with mallet that can give more deep vibrations. You can start by sitting in a comfortable position, holding the mallet with your dominant hand with a grip in the center. Grip it like a pen. Place the bowl in the desired place and strike the bowl’s rim with mallet in a vertical position and immediately circle the rim of bowl in a clockwise direction just as you’re stirring a pot from outside.

While doing so, it is important to make circle using your full arm support and not just your wrist. This will give a sweet female overtone that will get sweeter and sweeter as you make the contact between bowl and mallet firmer and firmer. This warm sound will harmonize with your body cells and kill all the toxins present in your brain by stimulating it’s both sides.

Benefits of singing bowl

Along with relaxing you down, singing bowl has many other benefits

Singing bowl works wonder for your overall health. You can get following benefits by adopting singing bowl in your normal meditation routine.

It’s sound stimulates the calming brain waves

The buzzing sound produced by a singing bowl can stimulate the calm brain waves. The alpha and theta waves present in your brain are calmed with the sound of bowl. This vibration works on the energy field of your body. This results into a therapeutic state where your mind and body feel peaceful and gets relaxed.

Can lower your blood pressure

While there are not any big researches that proves the fact, a few studies however have shown that the sound of meditation bowl can actually even your blood pressure. There is a reduction in your systolic blood pressure and heart rate as your body and spirit rejuvenate themselves in that healing sound.

Great for spiritual wellness

The healing vibrations of singing bowl works on your brain giving you a positive spiritual experience. You get a good feeling about yourself while being connected with yourself that results into an experience of bliss. The intense sound reaches your soul and promotes your energy levels. The seven Chakras inherent in our body also get cleansed with such vibration.

Boosts your physical health

A person who practices meditation with the help of singing bowl will notice many positive changes in his body. The whole therapeutic experience can soothe your muscles and improve your digestive system and blood circulation. The harmonizing sound results in elimination of toxins from your body. All the molecules, tissues and organs of your body work in a better way resulting into an improved immune system. One research has proved that meditation bowl can even lower the intensity of chronic spinal pain and gives you relief.

Reduces stress

As said earlier, nothing can match the effectiveness of sound therapy in relaxing you down. Your mood gets better as you enjoy the vibrational sound of the bowl and any stress that you are struggling with gets easily alleviated. No doubt, it can be the low cost method of fighting against depression.

Can improve sleep

As singing bowl stimulates the calm brain nerves and relaxes your body by reducing stress, it’s sound can help in improving your sleep.

Such benefits clearly shows that singing bowl is used for purposes like reducing depression, stimulating immune system, relieving from pain, harmonizing body cells and boosting performance of other healing practices.

Dangers of singing bowl

While normally save, a singing bowl can be dangerous in certain conditions — while normally save, a singing bowl can be dangerous in certain conditions

While singing bowl is considered a very safe method for relaxation purposes with almost no side effects, you should note that the use of singing bowl causes intense vibrations around the body. People with certain health conditions should avoid it. If you have any metal component in your body, you shouldn’t use this sound therapy as the vibrations can affect the component badly. The placebo effect may help you feel relaxed but it won’t necessarily be helpful when trying to lower blood pressure, depression or respiratory rate.

Also, if you’re prone to headaches, you should avoid using this therapy by keeping the bowl very close to your body. And, since it has negative effect when placed on body, pregnant women shouldn’t seek this method for meditation.

How to choose the best singing bowl

After knowing about all the benefits and various uses of singing bowl, if you are also interested to purchase a singing bowl for meditation, you should be a little careful. It is important to know that different types of bowls releases different types of vibrations affecting our body differently. While starting using singing bowls, you should purchase the one which is not too big.

As a beginner, you should purchase a small bowl for meditation. The best size of singing bowl to buy in starting is of 5 to 6 inches. As you progress, you can look for a bigger size bowl. Choose a bowl that is made up of good layers of metal alloy as it gives the best vibrational experience.

Meditation of singing bowls are an intriguing option to try. With its amazing effect on your physical and mental fitness, sound produced by a meditation bowl gives an authentic spiritual experience. You can easily incorporate this instrument in your meditation session to give it an interesting twist. With the steps explained above, you can get all the good benefits that it’s vibration offer. Keep experimenting by placing the bowl in different points of your body or around the body. And, just strike it on and feel the relaxation.

Qigong Meditation Complete guide – Benefits and Techniques

Girl practicing Qigong meditation at beach

The Chinese mainland has given the world a lot in physical and spiritual improvement. Various techniques that have been practiced there since the ancient times are still very useful and working. One such Chinese practice that is far better than it’s actually hyped is the Qigong meditation.

Okay, the word meditation may overwhelm you and that may be acceptable considering the fast paced lifestyle and how fancy this simple approach has gone, but this ancient technique is nothing sort of boring. Qigong meditation combines the meaningful slow movements of the body with the benefits of focused breathing. It makes you feel more connected with all parts of life. But, slow isn’t necessarily boring. Qigong meditation is a practice that is quite challenging. Come forward and keep reading to know about what actually this confusing title holds and how it can help you in your relaxation goals.

What is Qigong meditation?

Qigong meditation is an ancient Chinese practice focusing on one's internal energy — Qigong meditation is an ancient Chinese practice focusing on one’s internal energy

Qigong meditation is an ancient Chinese meditation technique that gives you can follow to get the benefits of meditation using breathing and slow body movements. The word Qigong which is pronounced as chee-gung literally means “master of energy”. The Qi here means the energy. And in case of this mindful exercise, it refers to the energy present in our body.

With qigong meditation, you try to let this energy inherent inside you travel through your entire body. This energy surround the environment around you such that you feel connected with the nature and the universe. This connection is built using the slow movements practiced while meditating. You can promote your mental, physical and spiritual well-being by controlling your breathing and body movements and letting this energy flow throughout your body freely.

Techniques of Qigong meditation

Qigong meditation comprises of two distinct ways to connect with the energy

Qigong meditation is such a vast relaxation method that it comprises of many different techniques each focused on making you feel connected with the essence of nature in a different way. In these techniques you’ll be learning some certain characteristics like visualization, breathing, posture and relaxation to achieve the ultimate objective of mastering that energy. These techniques are :-

Dong Gong

Dong Gong represent the yang, the active part of the energy. This technique is all about the intentional movements and breathing control to let you improve that active part of energy and hence, is also called active Qigong. You are focusing on the strength and vibrancy of that energy with repeated movements that are coordinated in a subtle flow. The continuous movements let energy flow through the body that improves balance, muscle flexibility, and awareness about the body.

Passive Qigong

Passive Qigong represent the yin part of the energy. This technique focuses on improving the mental aspect of your energy. You concentrate on your breathing and mental activities to bring stillness into the soul. This stillness is achieved by keeping your mind active with visualization and similar activities. While following this technique, your body is actually still outside while the mind is active and calm. This meditation technique is somewhat similar to a traditional one. You can practice it in the usual way by sitting, laying or in any other comfortable position.

Benefits of Qigong meditation

Qigong meditation gives numerous health benefits to a person

Qigong meditation gives a person many health benefits making it a very successful mindfulness technique if followed seriously. Some of these benefits are even backed by studies. These benefits are :-

It reduces stress

Just like any other type of meditation, Qigong meditation is a proven method of reducing stress. The technique gives you a chance to focus on yourself. You give consideration to your breathing, your mind and your body movements. The coordination between such activities helps you relaxing your mind. When you concentrate on visualizing good things, you feel the goodness in life that further helps in reducing the symptoms of anxiety. You’ll get a better quality of life by incorporating Qigong meditation in your lifestyle.

Improved balance

You can experience a drastic improvement in your body balance with Qigong meditation. The meditation involves doing certain slow movements. These slow movements works to improve your balance. When you delve deeply into your body under this meditation technique, you get an awareness about all your body parts. You focus on the energy that flows gently throughout your body. This positively affect your muscle strength and flexibility. Even proved by many researches, Qigong meditation improves balance among all age groups.

May improve sleep

Since, Qigong meditation is a type of mindfulness exercise, it may help with insomnia issue and can improve sleep quality. Qigong is a way to awake the energy within you by focusing on your body, mind and breathing. As you are mindful about your body and thoughts, you feel a deep connection with yourself. This connection gets more deep as you connect your inner energy with the nature around you. This may help you in healing and you feel a sense of calm. You are completely aware about the present moment. Such awareness relaxes you down. This makes sleeping much more easy

Reduces the risk of chronic disease

Qigong meditation can prove very beneficial in lowering the chances of chronic diseases. While there is not any worthy research backing this fact, people can significantly reduce the risk of chronic disease by getting a proper meditation session on a daily or weekly basis. Like a physical exercise, Qigong meditation helps in enhancing blood flow, reducing stress on the body and improving the overall fitness. You may also avoid any chance of having stroke by combining Qigong meditation with Tai Chi practice.

Helps in improving focus

One benefit that you can get by doing Qigong meditation is boosting your focus. Since Qigong is one such practice that requires you to concentrate on a certain thought, your focus is enhanced. While meditating, you give full attention to your breathing, the things you visualize and the movements of your body. These slow movements are actually very hard particularly in terms of maintaining focus. If you practice Qigong rightly, you can brush up your concentration skills.

How to practice Qigong mediation as a beginner?

People practicing Qigong meditation in group

As already said, Qigong meditation is not easy to begin with. And, to practice this meditation correctly is harder than it’s pronunciation. But, with all the benefits, if you are a beginner looking for starting this meditation routine, here’s a quick guide for you :-

Starting an active Qigong practice

An active Qigong meditation technique requires following some certain body movements. These body movements are slow that require your body parts to move gently. All these movements are focused to stimulate the energy within your body and let this Qi travel around your entire self. These body movements actually takes time to learn. The best way to learn active Qigong meditation is to join a Qigong learning group or watch a guided video with all steps.

An active Qigong practice generally starts with breathing. You learn how to take control on your breathing. You learn so by focusing on your inhalation and exhalation. After that, you begin doing a series of slow body movements. You keenly observe your posture such that you feel the Qi getting awakened. As a beginner, you can start practicing 30 minute sessions.

Starting a passive Qigong meditation

While an active Qigong meditation requires a proper guidance in the beginning to learn, you can learn passive Qigong simply by yourself. If mental peace is something more intriguing for you, you can start practicing passive Qigong.

You can start by sitting in any position that you’re comfortable in. This technique involves mental activity and external stillness. Keeping this in mind, close your eyes and start the practice. Concentrate on your breathing. Feel your stomach rise as you fill your lungs with each breath you take and fall as you release that air. Let the negativity and tension within you also release as you exhale. As you are focusing on your breathing, fill your mind with positive thoughts. Visualize some positive scenes that put a sense of calmness and happiness to your mind. If you’re not sure about starting the meditation by yourself, don’t hesitate to follow online guided courses for better understanding.

Can Qigong meditation be harmful?

Qigong is a very safe exercise method with almost no harm

Qigong mediation is possibly one of the safest techniques for exercising. It is far more safe than going on a walk. You don’t need to worry much about any side effect. There is a usual risk just as in case of any other physical activity. You can harm yourself by falling while exercising. This risk is lesser in case of Qigong as it comprises of slow body movements over which you have complete control. However, don’t substitute the practice with any serious pre existing condition.

Qigong meditation has always been successful as a healing practice. This mindful technique that has nourished finely since ancient times in the Chinese land is still helping people get many physical and mental benefits. By relaxing you down, Qigong meditation can also heal you. This slow practice is indeed well worth to master. It can be practiced by individuals of all age groups. Give your boring routine a soothing twist and try Qigong meditation for a

5 Minutes Meditation: How to do and benefits

5 minutes of meditation can give you much benefits

Meditation is the most relaxing solution to beat stress in today’s modern life. According to study, about one third of American population practiced meditation before the pandemic. But, still the major population is not practicing it. One of it’s main reason is the lack of time. But, listen; lack of time is not an excuse. Yeah, meditation demands some time but science proves that even a 5 minutes meditation can do wonder and can work great for your mind, body and soul.

Meditation is a simple method of being more about your self by focusing on your breath and scanning your whole body. Your mind can avoid any distraction and if something still bothers, you can find ways to solve it. There are many types of meditation based on sleep, mindfulness, Chakra and loving kindness. Nowadays, meditation is quite easy with the help of YouTube tutorials and different ready to use software. And, while 5 minutes can seem to be a quite less time, it is enough to let go of everything and set your tone for the whole busy day. You should certainly devote this 5 minute in reducing stress and increasing focus and productivity by meditating at a comfortable place. The 5 minutes meditation can be helpful in relieving stress, getting peaceful sleep, being more mindful and grateful. If you’re a beginner and want to start a quick meditation, these are the steps that you can implement for doing a 5 minute mediation:-

Set time aside

Make efforts to set aside 5 minutes for meditation without worrying anything

First of all, you should make a little effort to set 5 minutes aside from your busy schedule when you don’t worry about the pending assignments, business meetings or important calls. You should also not worry about getting your meditation session too long. It’s very simple to do. Just put a reminder on your alarm or any timer application that comes handy with any phone.

Make yourself comfortable

Try to relax your body by being comfortable. Don’t wear any tight fitted cloth that scratches your body and be in a good sitting position by resting your hands on the top of your thighs and your legs apart by hip distance. Make your that your feet lay flat on the floor. Let your eyes gaze softly and relax the eyelids.

Relax your mind and breathe

Relax your mind completely for 5 minutes and focus on breathing in your meditation

Now that your body is tense free, it’s time to rejuvenate your mind by focusing on your breath. Do a five count breathing by inhaling through your belly slowly and then into ribs, chest, crown of the head and then hold your breath for the fifth count. Revise the same process as you exhale out. Repeat the same and feel the rising and falling sensation in your shoulders and belly.

Put your brain into visualizing that with every breath you take, tension is leaving your body and making you more peaceful and healthy. Notice the air leaving from the nostrils. Feel that the tension is making it’s way out from head to the feet. Allow the breathing to fall into a natural rhythm. You should notice that breath is neither too deep not too shallow.

Let the thoughts drift away

Don't let any thought disturb you for 5 minutes while doing meditation — Don’t let any thought disturb you for 5 minutes while doing meditation

As you are now releasing tension out of your body while breathing deeply, it’s the time now to work on clearing your mind. You should clear any thoughts that lingers in your mind. Meditation makes you connect fully with the moment. Remember you shouldn’t spend your meditation thinking about “not to think anything”. Be in the moment and let the things go by. If there’s some thoughts that still strikes your brain, acknowledge it soothingly.

Just as the floating clouds pass by the sky without making any harm, accept these thoughts in the same way. Don’t try to make any action or judgement. Stay focused but don’t focus too much in thinking that if you’re doing it right or not. Redirect your brain to this moment for the maximum results. Focus that there is nothing to do and nothing to change.

Keep going and focus

Focus on good memories while doing a 5 minute meditation

While you are relaxing yourself, continue for five minutes feeling the sensations in your body, focusing on your breathing and cleaning out your mind. You should just sit and release your focus. You can remind yourself of a good memory to make those 5 minutes of meditation more rewarding. You can remember something that you are really grateful for like enjoying some precious moments with your partner. The peace in your body; the calm heart beating steadily, muscles fully relaxed and skin fully refreshed will make your mood perfect for the day. Just open your eyes, deep breath in and out one more time and you’re ready.

Benefits of 5 minutes meditation

Even 5 minutes of meditation can give you many benefits

There are people who believe that 5 minutes meditation is not good enough. Even people who do not practice meditation are the believers that only a long meditation session can give the benefits related with it. If you also think meditation to be an intimidating practice, these are a few reasons that will convince you to soon start it:-

It’s perfect to get things started

According to a 2019 American study, nearly 27% people do not practice meditation because they think meditation is time consuming. But, if you want to get started toward being a more mindful and relaxed personality, a 5 minutes meditation is perfect you. Even trained yoga teachers recommend it. The only thing you need is to start.

It can longer your meditation period

A 5 minutes meditation if done consistently can prompt a person for even a longer meditation session. If you try to do meditation daily even for 5 minutes, your body and mind will certainly feel good and tempt you to try it for even a longer time. The peace that you feel while meditating will help you prioritize meditation over the other regular tasks and that for your own good. Remember, if you don’t like to lengthen the period and stick to do meditation for 5 minutes only for many months, it’s completely fine.

Perfect for building a habit

If you start practicing mediation even for 5 minutes daily, it can certainly give you the dose of mindfulness and help you in starting this good habit. Remember that the key here is being consistent. A 5 even a 2 minutes meditation practiced daily may give you much more benefits than a half hour long meditation done only once a week. You should try to do it daily at whatever time or place. These 5 minutes will help you stay focused on the present moment and boost your mood for the rest of the day.

Helpful in gratitude practice

5 minutes of meditation are enough to make you feel good. A gratitude practice is needed to look at the world with a positive attitude. It makes us feel alive and content. While doing a meditation, you can direct your brain towards thinking about “What you’re grateful for?”. When you focus your thoughts thinking about such good moments, you really feel grateful by your heart. You immediately look at your life with a fresh look full of positive emotions. You feel all the love filled in your life and sets you to be more mindful all day long.

A 5 minutes meditation is perfect to get things going. Whether you are practicing meditation for mindfulness, gratitude or loving kindness, five minutes are well enough. However, if you are on a guided meditation routine, five minutes may not work for you as such practices demand visualizations taking much more time. And, if you’re really overwhelmed with the day, set aside a minimum of 15 to 20 minutes.

Meditation is a wonderful healing technique that actually keeps your mind under control. Even the 5 minutes spent on practicing mediation will not get wasted and you’ll experience some generous results. No matter what’s the time and place is, you can easily set aside 5 minutes out of your busy schedule and delve deeper into your mind into focusing what’s there in and get a good understanding of your body. You’ll learn the art of acknowledging the thoughts overrunning your brain. Remember, even these five minutes are worth enough to awake all your senses and enjoy the present moment. So, what are you waiting for? Meditate for five minutes following the above steps and feel the difference yourself.

Amazing Grounding Meditation Scripts

With a life full of stress and anxiousness we all aim for some calmness at times. Sometimes it’s the day-to-day routines that get hectic while sometimes it may be your work that is mentally weakening you. Meditation is the best way to attain some mindfulness in life. It is not so easy to develop a meditating mind and achieve the aim of meditation in the initial days. But, with regular practice and discipline one can get the best out of this beautiful mind exercise.

We all must have heard about the term meditation in our lives but do you all know what is grounding meditation? Well, the word ‘grounding’ in this context refers to the person’s ability to be in the moment with their complete attention. The mind in itself is the biggest mystery and to retain its attention to the mere present takes a lot of effort. So, let us take a look at some simple grounding meditation scripts.

More on Grounding Meditation

Grounding meditation helps you in attaining stability in life, the most precious thing which people crave for. In today’s rapid-paced world, each one of us is busy only in building our empire, there’s nothing wrong with that, but compromising mental health for anything doesn’t make sense. Does it? In order to have some calmness and soothe in your life meditation is the best thing which would serve the purpose. So, grounding meditation would help you in getting your mind back to a relaxing state. It also helps you to get back and stay in reality and remain focused deep in your body.

Grounding Meditation brings in the positivity around you

Thinking about the future and not knowing what is going to happen the very next moment, well that’s how we humans are. Most of the time we keep our minds busy in thinking about what has already happened in the past. Getting some time out of this we then give our mind to think about the future, but what about the present? Do we really think of it? Being grounded with meditation would lead you towards intense spirituality. You must learn to be content with what you have in the present. Do not just keep regretting what you have already lost or what you aim to have. Be in the present!

Best Grounding Meditation Techniques

Well, there are many ways to perform grounding meditation, let us see a few of them. But one of the prerequisites would be to be outside in most of these grounding techniques. The reason why most of these meditating practices are carried outside is it helps the person in connecting to the earthen feel. The ones who are ungrounded in their lives will have difficulty in concentrating and focusing. Fatigue or tiredness will always get ahead of them. Their minds won’t have the focus which is a must to have a perfect balance in lives.

Grounding Meditation for Self-Belief

People lack self-belief these days, the main reason behind this is the lack of confidence. We do not care for what we already have in our lives, rather we keep ourselves sad for what we do not have. It is a great thing to have bigger ambitions, but being content with what we have is the greatest thing to achieve.

Grounding meditation helps you in boosting your confidence

Have your feet on the ground and feel the earth with it. This feel has a scientific connection where it helps in regulating your nervous system. Maintain a good posture which will help you to focus more while meditating. Take deep breaths closing your eyes and speak up to yourself that, “You are the Best!” Yes, whatever you are doing is great. This feeling of affirmation will give your mind the confidence to face everything in the world. The insecurity and negativity will have no place in your life if you follow this 5-minute grounding meditation regularly with discipline.

Grounding Meditation for Mental Space

We all have our minds thinking of the one or the other events which has already occurred or which are yet to occur. It is rare for us to remain in the present and just think about the current moment. Our emotions drive us towards this sort of mental state. In order to have our minds remain in the present without any worries, spiritual grounding meditation helps a lot.

Spirituality helps you in connecting with yourself

Spirituality basically connects your soul to the mind. Spirituality in the form of meditation not only helps us in balancing our mental space but also in avoiding negativity around us. The power of visualization can also pave the way for your mind to just be in connection with what’s going on. So, grab a place to have a comfortable seat and then carry on with this grounding practice.

Grounding Meditation for Anxiety

People often get the feeling of insecurity about various things in their lives. It does create anxiousness among them which is really dangerous for a person. In order to stay calm and away from anxiety one can follow some grounding meditation techniques. The power of these mental exercises would give you a much-needed break from your unnecessary thoughts. And most importantly this is a 3-minute grounding meditation technique that is super quick. So, you can do it in no time and get the most out of it.

Stop worrying about the past and future, Just be in the present

Find a comfortable place where you can sit, it may be your bed, your chair, or the lawn. Sit in a straight posture and keep your body relaxed thinking this is the moment where you are alive and safe from everything. Get all your focus down to the place where you are sitting. Take deep breaths and calm yourself thinking that there are no problems around you. Take this thought with you for the entire day and feel the positivity of it. This positivity would certainly help you in making your day much more comfortable and better.

Root Chakra Grounding Meditation

This is a special type of meditation practice that helps in maintaining the energy flow of root chakra. Chakras are basically the energy centers of our bodies that are connected to our minds and body. There are majorly seven chakras in a human body, out of them the root chakra meditation is the epitome of calmness. The opening of the root chakra gives the feeling of grounding to the person. They start feeling secure and safe in their surrounding. Once this sort of feeling starts approaching you, it automatically helps not just the mind and body but your soul as well to relax.

Eyes closed, hands on the center of your body and just feel the soothe

The very initial step in performing this meditation is to identify a place of comfort as per your choice. Ideally, people do not prefer any external sounds during meditation but in this practice, healing music playing in the background can help your mind to relax more. Close your eyes and maintain a hand-fold posture touching the center of your body and focus all your thoughts. The power of visualization also helps you to connect to a whole different world, make sure you do that for some time in this practice. Once you are following these basic steps, the mind will start getting the feel of safety around you. This would also help you to control your anxiousness and bring in lots of positivity around you.

Grounding Meditation Benefits

There are numerous benefits of grounding meditation. It not just help your mind to be in a good state but also relaxes your entire body.

Grounding meditation helps in tackling stress and anxiety among people. It outlines the much-needed calmness which is not easy to attain.
It helps in connecting to yourself in a better way. This certainly helps in knowing your strengths and weaknesses and also enhances your decision-making ability.
These meditation techniques have the power to bring you back to reality. One fails to understand that it’s neither your past nor your future that is crucial for living. It’s all about the present!
Grounding techniques bring in confidence and affirmation among the individuals who perform it with discipline.
These meditation practices also enhance the concentrating power of the mind which helps individuals to have a better focus on things.

Grounding meditation will help you in attaining mindfulness

So, it is always a good practice to follow these grounding meditating techniques. This helps the person to attain peace and calm which is pretty rare these days. In the rapid-paced world, these 3-5 minute grounding meditation techniques will definitely help in getting you the stability that can’t be attained in numerous ways. One must spare a few minutes out of their busy schedules to perform these meditations and start living a wonderful life. Don’t wait, just meditate!

6 phase meditation – Steps to happiness

A 6 phase meditation is a revolutionary twist to a boring meditation routine

A clear sight of mind and a free flow of energy is what everyone strive for in today’s busy world. But, only a few people get ready to give what it takes to achieve so. Meditation is one such practice that almost everyone has heard of. This pure form of building a connection with yourself is getting fancy day by day. Meditation is a deep relaxation activity that requires a certain period of tims to be devoted. However, despite knowing about all the benefits of meditation, people don’t get enough time to practice it. 6 phase meditation can be a revolutionary thing in developing a life of bliss. 6 phase meditation gives an opportunity to address all your problems in a clear and easy way.

Meditation is a relaxation activity that works to calm you down, give you a clearer vision about yourself and the world around and to experience an unrestricted energy flow within yourself. The few hours that a person spend with himself while focusing on his breath and meditating releases all his tension and he feels relieved.

But, meditation requires time and that on daily basis. Due to the time required for practicing a meditation session, many people hesitates to give it a genuine try. Meditation requires time and that on daily basis. Along with that, different types of meditation based on sleep, mindfulness, gratitude seem to confuse people. While different meditation practices have the ability to affect our brain, the measurement is very difficult. And, that’s where the 6 phase meditation can outshine. Read along the article to know how you can also practice it as a step toward your happiness :-

What is 6 phase meditation?

6 phase meditation combines scientific knowledge with physical and spiritual values

6 phase meditation is a defined form of meditation that combines the scientific knowledge about how your brain works with the best physical and spiritual values you have. Defined by Vishen Lakhiani, a Malaysian entrepreneur and inventor, who is also the creator of ‘MindValley’, 6 phase meditation is a mindful training giving you an opportunity to sustain the six fundamentals that every single person needs to flourish. The meditation is based on the concept of observation. The observation about your thoughts and mind with this meditation leads to self reflection that helps in shaping personal indulgence.

Before starting this meditation, you can prepare by setting up a calm environment with soothing music playing in the background. Relax in a comfortable position and close your eyes. Take a deep breath and then exhale for 15 seconds. Let the whole body feel relaxed and start beginning the 6 phase meditation using the easy steps described below.

There are the six fundamentals that Vishen Lakhiani discusses in his work. Flourishing these fundamentals will help you unleash the power of your brain and you will be able to achieve whatever you want. The whole program of 6 phase meditation runs for seven days and you just need to spend 21 minutes in a day working on these 6 steps to happiness. These six steps are :-

Connection

The first step in 6 phase meditation is developing a strong connection with yourself and the world around. At this stage, you focus to feel connected with the rest of the world. Get relaxed and focus on your consciousness. Just imagine this consciousness as the warm bright light. Feel this warm bright light surrounding you and your environment. Let this light cover your room. Let the light travel outside to your neighborhood, to your city, to your country and let it cover the entire planet. Make yourself connected with the whole planet. As you make a connection between you and the outside world, you will feel a sense of compassion for all the things. You will get an idea about your life, the life immediate to you and that of the entire world.

Gratitude

Think about things that you are grateful for

The second step in 6 phase meditation is to focus on the things that you are grateful for. You can start by simply listing three to six things that you feel thankful for in your life. As you progress, you may also focus on more things. Feel the fulfillment in your life. You can be grateful for anything whether it is your good health, your recent achievement or for having your favorite treat. To intensify such effect, let all your five senses experience this gratitude. Let this gratitude vibrate through these senses around the body.

Forgiveness

It's the time to forgive people — It’s the time to forgive people

The next step in this 6 phase meditation to create a sense of personal gratification is to develop a feeling of forgiveness. You will not be able to get benefits of forgiveness until you let go of grievances. Holding grudges against people won’t help you out. Focus on this feeling and just forgive all the people against whom you hold any resentment. Even if there’s someone whom you cannot meet personally for any reason, it’s the time to forgive them in mind and create a feeling of peace. Ask them to forgive you. As you feel the peace, you’ll develop a deeper connection with yourself.

Future Visualization

Visualize how you'd like your future to be — Visualize how you’d like your future to be

As you progress in the session, it’s the time to focus on the future. This step of 6 phase meditation calls for visualizing your future the way you want. Let your mind get the better insight of yourself by visualizing anything better in your life that you want to happen in future. As a beginner, you can start thinking about any there areas in your life where you need an improvement in the coming three years. It can be anything from your career, dream, health or relationship. Infuse all your five senses into that anticipation to make your future visualization experience more enriching.

Daily Intention

Visualize how you would like to spend your day

The 5th step in 6 phase communication is to focus on the present day. Visualize how would you like to spend the day. After you have thought about the way you want your future to be, think about what things you should do today to help that future come true. Think about what makes the most perfect day for you. What would you like to play, whom would you like to interact with, what activities will you enjoy with them. Also visualize how you would end the day with a calm and deep sleep. Let it all depend on yourself.

Blessing

The last step of 6 phase meditation involves seeking the support of an external course more powerful than you. This doesn’t necessarily mean having a religious belief. Whether you believe in religious power or just believe in your inner strength, you can try to make bonding with that superior self so that after you have finished being compassionate with the world around, feeling the gratitude for good things, forgiving others and visualizing your future and a perfect present day, you feel the spiritual force making you divine. You’ll notice the positivity with this divine force and the session will come to an end.

A 6 phase meditation is the best alternative to a tricky meditation routine. The short 21 minute meditation practice will make you get all the benefits that you expect from a long meditation session. You will notice benefits like better performance in work, improved sleep, good relationship and a peaceful state of mind by practicing 6 phase meditation.

Incorporating the benefits of six fundamentals namely connection, gratitude, forgiveness, visualization, daily intention and blessing, a 6 phase meditation is the new twist to meditation. If you’re just a beginner and want to know more about it, you can find the course about it for free on the MindValley website. Adopt this practice on your daily life and let the happiness drift your way.

Healing Meditation – Ultimate Guide to well being

Meditation can be used for healing various physical and mental conditions

Did you know that meditation can be used to heal chronic pain. There are studies that have witnessed the amazing effect of meditation in curing various physical and mental conditions. Meditation is found well trying to heal depression, insomnia, chronic pain, stress and other many other issues. If you are also looking for a beneficial method to cure your such condition, meditation for healing can bring a positive change.

There are innumerable stories telling the effectiveness of prayer based healing. Meditation can be an upper level to such faith based healing. For clearing all of your doubts regarding meditation on healing, we have made this article discussing common questions about healing meditation. Keep reading to find your answer :-

What is healing meditation

Meditation can bring positive changes in our body and help in healing

We all know that meditation is the process of refocusing our mind that has been used since thousands of years as a way of relaxing exercise. Just as the physical exercise is beneficial for the body, meditation is beneficial for the mind. As meditation relaxes your brain down, lowers the stress causing compounds in your blood, lowers blood pressure, promotes concentration and improves sense of awareness, it is also observed that meditation can actually act as healer.

There are so many benefits of meditation that you should start it today even for just 5 minutes. Studies have found that meditation in linked with production of dopamine in your body, a compound helping to create feelings of reward and pleasure. Meditation can introduce positive changes in your body, however, experiencing it’s healing power demands having full faith in it.

How do I start healing in meditation?

You can introduce healing by peacefully practicing mediation at a quiet place

That is where the most beginners feel hesitated to meditate. Not having the correct knowledge about the right postures, right time related to meditation can be a demotivator. When introducing healing in meditation, you have to first choose a peaceful room where you can focus quietly. While in that room, dim the lights and turn off your phone to avoid distraction. Get a chair with straight back and sit on it with your head forward. Your knees should be bent at right angle while your hands should be on your thighs. While meditating, you may experiment with different sitting positions and if that’s not comfortable, you can also lie on the floor. After getting relaxed, chant a healing mantra to yourself with your eyes closed. You may also choose to focus at a particular point. You can chant simple words like ‘om’ or ‘calm’. Remember, having a faith is important if meditating for healing. With this simple process, you will be able to start healing in meditation.

One intriguing way to make your meditation session more rewarding is to chant pre written scripts. The healing meditation scripts are positive paragraphs that you can read to feel positive to get the most out of your 10 or 20 minute practice. A short meditation script gives you the freedom to practice it anywhere and you can easily find the one of your choice online.

Meditation for healing illness

Meditation can prove effective in healing physical discomfort or any chronic illness

If you are struggling with a physical discomfort or any chronic illness, meditation is found to give satisfactory results in healing them. A meditation practice will give you an insight of your mind and soul and you will be able to consider yourself much more than that physical challenge you are facing. A healing meditation will make you focus on what you have rather than your limitation. Meditation can be used as a primary or secondary method to prevent pain and chronic illness. People practicing meditation are found having symptoms like less stress, less pain, less depressed, improved mood and enhanced self confidence. Meditation is proved to give positive effect in healing illnesses like fibromyalgia, psoriasis, hypertension, chronic pain and cancer.

Can meditation speed up healing?

Meditation helps in healing by removing the barrier between your soul and the healing power

Apart from improving your health and relaxing you down, meditation acts as a super healer. While meditation is not a healer in itself, it makes you reconnect with your mind, body and soul in a better way and you observes an improved mood. The world around you slows down as you are slowing yourself down. You can focus on what’s important in your life and realize that this physical challenge is only a temporary part of the life. You can divert your mind to more important things that you value. When all these things happen, the natural healing power of your body wakes up. Meditation works to remove the stress that acts as a block between your soul and the healing power. When this barrier is removed with a soulful meditation practice, healing speeds up and you come to know about who you truly are.

Deep healing meditation

Meditation in deep healing makes you establish connection between mind, body, soul, emotions and environment — Meditation in deep healing makes you establish connection between mind, body soul, emotions and environment

Deep healing is the process of creating a balance between mind, body, feelings and behavior internally and also a balance about relationships with the outer world. As meditation gives you an opportunity to look at the system as a whole, you will be able to find the correct balance between different elements. Meditation in deep healing helps in establishing connections between mind, body, soul, emotions and environment. Based on the fact that our thoughts and imagination can influence our nervous system, deep healing meditation can help in healing conditions like high blood pressure, bowel problems, obesity, back pain, headache, etc. A deep healing meditation makes you increase awareness about your body and you assess the wisdom about your conscious mind, you will be able to notice your changing body functions before it develops any symptoms.

Spiritual healing meditation

Spiritual meditation that makes you connect with the higher power can help you in healing

A spiritual meditation is the time to connect with the higher power. Common in many countries and cultures, spiritual meditation is used to reduce stress, increase awareness as a whole about something greater and to relax the brain down. The meditation can actually help in healing. While the experience of every person practicing spiritual meditation is different, it involves awakening a sense of belongingness, a sense of transcendence and awe and a feeling of spiritual presence. While you’re creating a stronger connection with the greater one, you also feel more connected with yourself. The increased wisdom about your mind, body and spirit heals you. Along that, you experience an inner stillness, a pleasant sense of being, enhanced self esteem and confidence and a clarity about your life. By establishing a spiritual relationship between mind and body, the meditation helps in healing symptoms of chronic pain, depression, opioid, methamphetamine and stress.

Healing meditation mindful movement

Healing with mindful movement meditation makes you engage with the present

Mindful movements allow your brain to stay and engage with the present moment. Whatever the physical activity you are doing, moving mindfully will give you the best possible results. A meditation involving mindful movement takes this to another level. A meditation with mindful movement focuses on staying and engaging with the present moment while completely noticing yourself. You get into a meditative state that can work to give healing effect to your body. Unlike the normal practice that is done by setting down, mindful movement meditation can be done in numerous ways. Like, walking while listening a soothing audio and paying attention to your breathing. A mindful movement meditation can lower the effect of many mental issues like stress and depression by increasing your mindfulness. Focusing on the present moment also works great to improve your attentive power, improving relaxation and easing your low moods.

The power of meditation cannot be ignored in bringing a new light of positivity in your life. The article above clearly shows that meditation is helpful not just in improving your mood and relaxing your body, it can prove quite satisfying in healing body and mind. While conditions like chronic pain, depression, stress and anxiety can lead to feelings of fear and insecurity, spending a few minutes of the day meditating on healing can reduce their effect to a significant level. The only thing to keep in mind is that meditation is still not proven to aid some specific problems. However, adding 20 minute of meditation to your routine alongside the normal treatment method can really help you heal faster. All you need is to have a faith in the power of meditation and start doing it.

Separation Anxiety in Adults – Symptoms, Causes and Treatment

Separation anxiety in adults creates an intense fear for separation

Separation anxiety is a common issue often experienced during the early childhood. A thought of getting away from the parents or caretakers creates an extreme fear in a child but this fear tears out lastly by age of 3. However, in some cases this anxiety continues and can even reach adulthood in rare cases. Separation anxiety in adults results into an intense fear into the mind of the person who is going to experience a separation from any important person in his life. This separation can be from parents, caretakers or even a pet. The separation can make negative consequences in leading a fair work and personal life. This article will let you know about separation anxiety, it’s causes and signs. Some ways to treat it are also discussed. Keep reading to clear all your doubts :-

What is separation anxiety?

Separation anxiety is an extreme fear for separation that in rare cases continue till adulthood

Separation anxiety refers to the extreme feelings of fear and stress in the mind of a person that is triggered when that person is going to experience a separation. While it’s not a separate disorder, the anxiety is linked with agoraphobia and generalized anxiety disorder. Little kids who are less than 3 years old who have always lived in their parent’s company, feel very worrying while getting out without them like when going to school. This is common. But as a child grows, he learns to enjoy. However, this anxiety continues in some children and leads into child separation anxiety disorder. Children with separation anxiety can think about nothing but their stress of separation. This condition can last longer and stay until adulthood leading to separation anxiety disorder in adults.

What causes separation anxiety in adults?

Separation anxiety in adults is linked with other underlying mental conditions

Separation anxiety in adults makes them extremely fearful about losing contact with their partner, friends, parents and family members. While main reason behind this condition is not clear, it is linked with other underlying mental conditions that a person is suffering from. Usually, a person with generalised anxiety disorder, post traumatic stress disorder, social anxiety disorder and panic disorder can experience symptoms of separation disorder. It is even observed that the daily life stress creates this fear in the mind of an adult. Genetics can also be the reason this anxiety.

Adults normally feel separation from their partner. Separation anxiety in adults is triggered from partner. Excess of emotional stress due to codependency, cultural differences and life stress induce separation anxiety in a relationship.

Symptoms of separation anxiety in adults

Separation anxiety in adults cause an intensive amount of fear for separation even leading to panic attacks

Apart from the feeling of getting away from the loved ones, which is quite common to have, separation anxiety in adults can cause an intensive amount of fear when they get out of reach of their loved ones. Experiencing such separation can boost their anxiety to an other level and it can even lead to panic attacks. The 3 common signs of separation anxiety found in adults are :-

Feeling extremely hesitant and even refusing to leave the nearness of their closed ones.
Anticipating the loss of their loved ones causing them feel distressed even with the thought of a separation from them.
Having a persistent fear running in their mind that the other person will be harmed if they are leaved alone.

Such negative feelings can exacerbate the other side effects of stress. The fear of being alone heightens up in such person. Separation anxiety can also result into a toxic possessiveness in a relationship. Parents due to such condition will always consider harsh parenting techniques with a thought of protecting their children. A partner will be over protective to save the relation. He/she will always want to know where his/her partner is. Since, this problem is related with mental issues like agoraphobia and generalized anxiety disorder, there symptoms can prevail to make the condition worse. Physical problems are also caused due to it’s symptoms. It normally include stomachache, nausea and headache.

Since panic attack is also associated with separation anxiety, constant feelings about getting away can reach peak in a sudden. Separation anxiety in adults make them to refuse getting away from home or not staying at home alone without a loved one. Repeated nightmares about separation and not falling asleep without a loved one are also noticed in such people. Due to the effect of other problems, constant negative thoughts that something bad will happen strikes the mind.

Risk factors

Separation anxiety is more probable in adults with OCD

Results have shown that people are more likely to have separation anxiety in adulthood if they suffer from Obsessive Compulsive Disorder. Separation anxiety is an adult often brings other medical conditions like panic disorder and social anxiety. Females are more likely to have separation anxiety. Apart from this, past traumatic event like facing the illness and death of a loved one, parents getting separated or getting abused can contribute to this condition. A sudden life change like a daughter going to college and leaving home can make a person develop it’s symptoms. Environmental issues like facing a disaster causing separation from loved ones can cause this disorder.

How to treat separation anxiety in adults?

Separation anxiety in adults must be treated as soon as it is diagnosed

Separation anxiety is a major mental problem that, if not diagnosed, can become a big issue and hinder an adult in his personal and professional life. While the earlier belief that said that the condition of separation anxiety can last only till a person reach age of 18, it was not considered a noticeable issue.

A diagnosis of this problem is important. For this purpose, the doctor will organize a detailed examination that is based on the criteria specified in DSM-V. It states the different signs of separation anxiety. One is being intensively fearful and anxious about getting separated from the person that is important to you, such fear should be present in the person for more than six months, the symptoms should be worse enough to interfere with your daily functioning and these symptoms are best fitted in this category, not for any other disorder. The doctor will ask a number of questions to know about the truth of the condition. Friends and family members are also contacted to know about the severity of this condition in a person’s life.

As soon as the condition is diagnosed, it is advised to take a treatment without wasting any time. As separation anxiety in adults is also a mental disorder, all the treatment methods used for curing anxiety disorders work well in treating separation anxiety. You just need to test different treatments and stick to what fits you best. Some common methods are :-

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) aims at challenging and changing cognitive behavioral patterns and distortions. The therapy works great in solving this problem by developing coping strategies. With the help of this therapy, you can identify your behaviors and thoughts that triggers anxiety. You will also learn about new plans to lead a more comfortable life. Like, if you keep checking your partner, you will be able to know about good relationship goals and activities.

Seek help of support groups

Support groups have a wonderful job in letting a person lead a better life by reducing the stress within. Support groups can help the persons with anxiety and depression. As such, you can take help of a support group to treat your separation anxiety. Such support groups can provide great learning opportunities to help you avoid stress.

Apart from the two above, any kind of psychotherapy works great in treating separation anxiety in adults. Dialectical Behavioral Therapy and family therapy are also two worthy treatments. You can also take anti anxiety medications that may not be the long term solution but can help through acute symptoms of separation anxiety. You should just stick with the best treatment plan to avoid worsening of symptoms. And, as soon as you notice the symptoms of this condition, seek a professional help to prevent the issue getting significant.

Separation anxiety is a common issue in babies before they get ready to experience the world. However, separation anxiety lasts only for a few months and fades away completely by the age of 3. However, in rare adults this condition can still prevail. Having the ability to make a person keep worrying about any moment of separation from their closed ones, many physical problems are also accompanied with it. It can cause a serious implication on their work life. You should seek a professional advice as soon as you come to know about such condition. Just a consistent treatment plan and you will be able to enjoy life to its fullest.

How to Deal With Hangover Anxiety- Its Symptoms and Cure

Control yourself before you have a few too many for the night. Otherwise, the next day you may find yourself with hangover anxiety.

You are out with your friends enjoying a few drinks at a party or during a night out. At the moment, without even realizing it, you tend to lean on the bottle a little too much. That’s when the vicious cycle of hangover anxiety begins.

Besides, the after-effects of your hangover leading to anxiety come into effect the next day. The morning after your night of heavy drinking, you tend to get physical, mental as well as emotional side effects. Those side effects are not at all pleasant, and you need some cure to relieve you from these unwanted symptoms of a hangover.

People enjoy in the weekend end up with hangover anxiety. — People enjoy in the weekend and end up with hangover anxiety.

What is Hangxiety?

In simple terms, Hangxiety is a mix of two words: hangover and anxiety. It is a type of anxiety that occurs due to excessive drinking of alcohol. After you consume a lot of alcohol, your body and brain need to rebalance. In the meantime, you may experience a mini withdrawal from alcohol. To add to that, it affects your nervous system and also disturbs your mood leading to hangover anxiety.

Can Hangovers Cause Anxiety?

Yes, a hangover can be a cause of your anxiety. As we discussed earlier, when you consume a lot of alcohol, the body’s response is to rebalance it to its neutral state. The brain helps to release certain chemicals, which becomes the main factor leading to hangover anxiety.

Alcohol is addictive which affects our body in various ways. To add to that, it affects our neurotransmitters such as endorphins, dopamine, and serotonin. Initially, the chemical change in the brain can bring about a rush of bliss and ecstasy. After a while, when the pleasurable chemicals start to fade away, then you start to recollect your problems and worries. Thus, leading to hangover anxiety in the body.

What Causes Hangover Anxiety?

Alcohol stimulates the production of an inhibitory neurotransmitter known as GABA (Gamma-Aminobutyric Acid). It slows down the functions of the brain and also calms you down. That’s why you tend to feel a bit relaxed after a few drinks. The real issue starts when you drink a little more after that, that’s when your brain blocks a neurotransmitter called Glutamate. To add to that, Glutamate has a link to anxiety, as shown in many studies. When Glutamate is blocked, you feel relaxed, and all your stress and anxiety fade away.

Chemical rebalance causing hangover anxiety in the girl.

The brain, after a while, rebalances the chemicals by producing higher levels of Glutamate and blocking GABA. Thus, when you regain control of yourself, you are more anxious than ever. The anxiety levels in an individual shoot up as soon as the feelings start to resurface. You start to recall embarrassing moments from the night before, and it makes the matter worse. On top of that, one can feel overwhelming levels of depressive and negative thoughts adding to the hangover anxiety levels in the body.

Why Do I Get Panic Attacks After Drinking?

Alcohol disturbs and alters serotonin levels and neurotransmitters like GABA in the brain. As a result, you can get panic attacks and higher levels of anxiety. To add to that, a panic attack due to alcohol results from excessive anxiety where you feel an upsurge of emotion and amplified stress. On top of that, when stress is mixed with a host of negative thoughts, you can get panic attacks after drinking and hangover anxiety.

What Are Hangover Anxiety Symptoms?

After a night of heavy drinking, you must have observed some usual physical symptoms of a hangover. Some are throbbing headaches, dizziness, upset stomach, aversion to bright lights. The bright lights compel you to wear shades at home too. Add to that the usual remark after a hangover, “ I am never drinking again.”

A man struggling with hangover anxiety in the morning.

Here Are Some Symptoms

Apart from the physical symptoms of hangovers, there are psychological symptoms too. These add to the feeling of anxiety and make a case for hangover anxiety in your body. To sum up, there is a compiled list of related symptoms leading to anxiety after a hangover.

Mood Swings: Serotonin level in the body is usually higher when you are drunk. Besides, it is a vital molecule that makes you feel amazing when in higher quantity in the body. However, you start to feel nervous and anxious when it reduces with time.

Loss of Focus: The brain becomes foggy due to excessive drinking. And due to anxiety, you are not able to focus on any task. So, next time you can’t focus after a night of drinking, it might be due to hangover anxiety.

Racing Heart: Your heartbeat becomes faster after consuming excess alcohol. Hangxiety adds to this and can give you false alarm of a mini heart attack. Thus, adding to the further depression and making you nervous.

Feeling Tired And Fatigued: Hangover anxiety can make you feel tired from any work. That’s why the term “Monday Blues” has been even more popular because you don’t feel like working after having a hangover. Besides, the anxiety compels you to stay in bed.

Feeling On Edge: Have you felt unknown stress and worry troubling you for the entire day after a weekend. The reason could be hangover anxiety. Because the more you are anxious, the more stress you carry with you.

How To Cure Hangover Anxiety?

The first step is to address the physical symptoms of a hangover. By doing that, it can make you feel better and reduce a bit of anxiety. The standard hangover protocol, such as drinking lots of water, taking a good nap, eating light meals, and taking care of your medication, can bring a lot of relief. Besides, there are some methods you can follow to reduce hangover anxiety further.

A girl staying hydrated to reduce hangover anxiety.

Here Are Some Ways To Manage Hangover Anxiety

Relax with meditation, yoga, and practicing deep breathing techniques. It will surely calm you down.

You can plug in some calm and relaxing music giving you space to relax. Also, add in some activity that you like, maybe some painting, writing, or going for a walk if you feel like it.

Do not indulge in the memory of last night. If some strange thoughts cut across, then just let it go. The more you can stay away from negative thoughts, the better it is for you.

Monitor your sleeping time. You need at least six to eight hours of sleep to alleviate your anxiety.

Eat smart and light. To add to that, try to have a balanced diet that is nutritious for your body.

Apart from restricting alcohol, it is important to limit or stop caffeine intake after a hangover. Caffeine can further dehydrate the body, adding to anxiety levels.

Last but not least, the proven way to reduce anxiety is to keep yourself hydrated throughout the day. Drink lots of water. You can add some electrolytes in your fluids to further help in your hangover anxiety.

How Long Does Hangover Anxiety Last?

How long does post alcohol anxiety last? The answer to this question is that it varies from person to person. Also, how severe the hangover is and the length play a big factor in deciding how long the anxiety will last. But, usually, the hangover anxiety doesn’t last too long.

A girl staying in her bed because of hangover anxiety.

According to some studies, your anxiety signs due to a hangover can last up to 14 hours. The time is until your body’s chemical returns to normal. However, the ability to manage the symptoms of a hangover can determine the length of your anxiety. Mental strength can also play a role in determining how long your anxiety persists.

Conclusion

Hangover anxiety can surely ruin your day and keep you from being your best for the day. If it happens occasionally, then it is not a matter of huge concern. But, if you find yourself struggling every weekday, then it is time to evaluate your drinking levels.

Besides, if you can exercise self-control over your drinking pattern, well and good. Otherwise, you may seek some help from professionals. You may work on managing anxiety by following simple tips.

Eating before you drink alcohol to drinking water following every drink can help you to escape hangovers. So, there are ways to manage it, but if you can drink within the limit and keep a check on it, you can prevent hangover anxiety from happening in the first place.