Meditation teaches living every moment

Meditation Teaches living every moment

Meditation is an amazing way that trains your brain to stay calm and to live in this moment. A simple practice is to notice your thoughts by keeping a watch in your breathing pattern. Learning meditation takes practice, time and proper guidance. Learning through CDs or online meditation guides can also be done. To start with:

One

Inform people living with you that you should not be disturbed while you are meditating. Set a gentle timer on your phone to know when to stop. Start with 3-5 minutes, eventually building everyday as you gain confidence in your practise.

Two
Find a quiet spot and become comfortable. Sit on the floor on the edge of a cushion with or legs crossed. If this uncomfortable, sit in a chair.

Three

Close your eyes and observe your breathing. While doing this, try avoiding getting distracted by thoughts. Even if it happens, let them pass by.

Four
Start to observe the world surrounding you, without opening your eyes. Pay attention to your thoughts, feelings and bodily sensations. Take in all that you smell or hear. Feel it emotionally or physically.

Five

Open your eyes to come out of the practise. Start living every moment.

 

 

Yoga for seniors

 

Yoga for seniors , follow the guidelines to stay flexible

Doing yoga at any age is acceptable. It is a matter of picking the yoga type you wish to do within your abilities. However, practicing yoga helps aging better as you can build strength and stay flexible through low-impact moves.

Yes, seniors or older people can do yoga asanas. Yoga is union of various aspects of existence such as the mind, body, breath, etc. In fact, yoga can be performed on and off the mat. It is possible for people in all ages and also from all walks of life. Using the yoga techniques to create a joyful and harmonious existence helps.

Elderly can perform gentle yoga asanas. However, if you are new to Yoga it is best first get your doctors approval and practise from the guidance of a yoga teacher. Here are some basic guidelines for seniors to keep in mind.

Always do gentle yoga warm-ups. It may also be beneficial before you begin your yoga session to go for a brisk walk to warm up the whole body offering the joints movement.
Practise breathing techniques (pranayama) in the most comfortable sitting or laying position for you and your body.
It is beneficial to practise a vinyasa flow sun salutation. However ensure this is modified to suit your body and ability with your yoga teacher.
Standing yoga poses such as Triangle Pose and Warrior 2 are examples of some simple poses to perform. Using props such as blocks, walls or seats aid in correct postural alignment.
Sitting yoga poses such as modified butterfly pose, seated forward fold, child’s pose and cat stretch are beneficial poses for seniors. Using blocks, blankets or bolsters can assist in all sitting positions.
Laying positions such as modified laying butterfly, laying spinal twist or relaxation is beneficial. Ensure proper use of yoga props are used.
Relaxation such as Yoga nidra techniques is one of the most essential part of yoga practice, and with the progress of the age, it is beneficial to have every day. If the body doesn’t allow you to practise everyday, just sitting comfortably with a guided yoga nidra practise is all you need.

Seniors practising yoga asanas should opt for comfortable and stable pose so that it is done with awareness and in a comfortable manner.

Check your inner gauge; just do only as much as you can. Ensure you are able to retain a smile while performing the yoga. Any yoga performed causing a frown on your face or pain is an indication to stop.

The asanas performed by younger individuals may be more challenging in terms of holding the pose, the effort exerted in the posture and in the flexibility. This may include cardio vascular movements and is more appropriate to promote body fitness and endurance to high level.

With age, the seniors must avoid yoga poses that cause trouble. This is because with age the immune system and the efficiency of the body deteriorates, thereby increasing the chances of diseases. However, with regular yoga techniques practice, such as meditation, pranayama and asanas, even senior can stay away from unwanted misery and enjoy a more fulfilling and happy life. May you find peace, joy and happiness in your yoga practise.

Ways to pull yourself through depression

 

Depression is a part of life and once it appears, it does not vanish on its own. There may be a need of a counsellor, therapist or doctor if you wish to feel better. However, following this pattern may help yourself to come out of depression.

Exercise. Take a brisk walk everyday for 15- to 30-minute, dance, bike or jog, as you prefer. People depressed are not keen in staying active. It’s hard to become motivated. But find ways to get started on the active journey. Once you follow the exercise habit and you stick to it, you will observe a difference in your mood.

Getting aerobic exercise in association with yoga poses drives away depression. Start attending a yoga class near you or practise at home with guidance from online yoga resources. Involving breathing exercises and meditation is paramount in yoga to assist with depression.

Ensure good nutrition by nurturing yourself. Depression affects appetite. Some may dislike eating at all, but few others may end overeating. If depression affects your eating, you may be extra mindful of getting perfect nourishment. Proper nutrition influences a person’s energy and mood. So eat plenty of vegetables and fruits with regular meals.

Becoming aware, identifying troubles and the situations contributing to your depression is necessary. Talking is an ideal way to release feelings and to obtain some understanding and awareness.

Once you work with these feelings and thoughts, turn them to something positive. Allow those feelings to not have any power anymore. Solve problems. Ask for help if it’s required. Stay connected to family and friends. They can help relieve depression. It may help them feel there’s something they can do instead of just watching you hurt.

Notice good things. Depression affects thoughts of a person, making everything seem hopeless and negative. If depression makes you negative, try to notice good things in your life. Consider your gifts, strengths, or blessings. Above all, be patient with yourself. Depression heals with action in time.

Continue reading Ways to pull yourself through depression

3 mindful activities to live every moment


Incorporating mindful activities only comes with practice and dedication. There are many ways to practice mindful positive activities that allow you to live in the moment. Here are three simple examples.

Firstly, In life, sometimes you are forced to wait for something and this can be really irritating. But, to live in this moment, learn to use the time in a good way. Instead of becoming impatient, while waiting, practice mindful activity by spending this extra time observing the surroundings. Consider it as a break time and be grateful for that moment. You will find lightness in the extra time spent.

Secondly, Learning to be in the present takes effort and if you are having a tough time, learn to laugh and smile often. Living in this moment may be challenging when you are in a down mood, but knowingly or unknowingly smiling or laughing is sure to give a better feel, even if it means you are giving a forced smile. Even putting a fake smile helps and you feel better instantly.

Thirdly, Practice gratitude. Do something kind for others. These acts of kindness bring you to living in the present moment. You begin being thankful for how you feel or who you are and that the feeling that has made you feel grateful and to be grateful. Small acts demonstrating kindness will give you a relief and keep you living in the present as you are able to show some gratitude. This gratitude helps in remembering the good things in your life.

Live in the Moment, following these steps

Live in the Moment, following these steps

Living in the present moment always is not an easy task. It must have come to your notice that sometimes your thoughts are overwhelmed by regrets regarding anxiety, past events or of the future. These thoughts make it hard to be mindful of the present and live every moment. If you find it difficult to live in the moment, you may find simple strategies below that are helpful. There are small things that may be followed throughout the day such as practising meditation, learning the art of mindfulness or by performing acts of kindness randomly. You may learn to live in the moment through these:

1. Begin small. You may be tempted to overhaul your lifestyle completely, but that is not required to start living in this moment. You may begin small by incorporating one new habit at a time. When you feel the habit is mastered, add a new one.
For example:
Meditating for 20 minutes at a stretch is good, but while starting, begin with three minutes a day and gradually increase the meditation time as per your comfort. Avoid talking or texting on the phone without valid reason. Replace this time with positive mindful activities such as yoga or meditation.

2. Notice details of your routine activities. Learn to live in the moment as a part of the routine. Incorporate mindfulness by deliberately noticing details of your routine. Focus on the sound, sight, smell, and feel of your daily routine. Live every moment in your routine. For example: Notice the toothpaste smell, the way it feels and also the brush sound rubbing your teeth.

3. Send your mind back if it wanders. It is normal to wander, but to live in the moment, keep your mind focused to the present moment. If you notice your wandering mind, use redirection gently to focus on the present. Acknowledge the fact that your mind is wandering by itself. So do not get upset, it happens. Accept it took a mental vacation and focus on getting back to the present.

4. Opt for a mindfulness cue. This may be tough to remember to be mindful particularly if you are busy. A mindfulness cue works like a string tied around the wrist or a coin in your shoe that when felt or seen reminds you to be mindful. These cues are for you to live this moment, so immediately stop and observe your surroundings.

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