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Why Meditation Makes You Happier, Healthier and More Successful and How To Get Started

Why Meditation Makes You Happier, Healthier and More Successful and How To Get Started

The benefits of meditation have been talked about for years around mental health, boosted immunity, vitality and creativity. Sounds too good to be true but the good news is science is now supporting that improved well-being, enhanced creativity and a rewired brain are just some of the benefits of daily meditation practice. So what exactly is modern science saying about this ancient wisdom?

The Benefits of Meditation

Meditation reduces anxiety at a brainwave level. A team of researchers at the University of Zagreb in Croatia have published a study on the impact of meditation on brain waves. The EEG brainwave patterns were measured as an indicator of peace. Results confirmed that the effects of transcendental meditation on EEG brainwave patterns and anxiety suggested that meditation is helpful in treating different types of anxiety disorders.

Creativity is enhanced in meditators. In another study published in the Creativity Research Journal it was found that after meditation when participants were given the Torrance Test of Creative Thinking they showed higher than average results for creativity and successful problem solving.

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Job burnout is happen less when you meditate. In a third study researchers looked at job burnout, a syndrome of emotional exhaustion, and found significant reduction in a group who had been meditating versus the control group. This was a clinically important decrease in perceived stress.

Pain is more easily tolerated. A study published in the Journal of Psychosomatic Research done on chronic pain suffers showed that those who meditated didn’t reduce pain levels but the amount of pain they were having caused them less discomfort than the non-meditating control group.

Interestingly despite these scientific results, meditation is still viewed by many as a hippie practice that borders on religion more than healthcare. In one study 80% of Americans asked said they would rather take a pill to relieve anxiety than sit for 20 minutes in meditation. Perhaps this is because people don’t know how to get started on a practice.

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How To Get Started

If you want to get started at home in a simple meditation practice and see these benefits in as little as 2 weeks, here are 8 simple steps to get you started.

1.Pick a time.

I learned that the best time is when you first wake up. The acronym I learned was RPM for rise, pee, meditate. Why? If you put it off until later in the day, it tends to get lower and lower on the to do list.

2. Make it a habit.

Start by scheduling it on your calendar for 21 days. That’s enough time to get a habit formed.

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3. Avoid distractions.

Find a place where you can sit without interruptions for 15-20 minutes. If you have small children pick a time where they won’t need your immediate attention and tell them they can sit with you but you won’t talk to them until you are done.

4. Comfort is key.

Sitting is recommended more than laying down because your body equates laying down with sleep and you are more likely to doze off if you lay down, Make sure you are warm enough. And there is no need to be in a yoga posture as you sit. Cross legged is fine. Eyes closed if possible.

5. Start by following the breath.

This means just bring full awareness away from anything but inhaling and exhaling. Witness what your breath is doing without trying to change it or control it.

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6. Don’t try to stop thinking.

You have approximately 80,000 thoughts each day. It’s impossible to stop them from coming. The goal in meditation is just to notice when you are thinking and refocus back on the breath. This trains the brain to focus for longer durations without asking it to stop thinking.

7. Don’t compare your meditation to others.

Don’t even compare it to your last meditation. Each one is different. Judging your meditation means that there was a goal you were trying to achieve in the meditation. “There is no try just do” in the words of yoda.

8. Benefits that start in meditation are happening outside meditation.

You will notice the benefits of what you do in meditation, not during the meditation but in the rest of your day. You might notice that you have more patience, more creativity or more vitality.

In the words of Pema Chodron: “Meditation practice isn’t about trying to throw ourselves away and become something better, it’s about befriending who we are”

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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