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Relax With As Little As 5 Minutes With These Meditation Apps

Relax With As Little As 5 Minutes With These Meditation Apps

Sometimes, you just need a break. With these meditation apps, a relaxing moment of peace is just a click away. Here are the top five meditation apps that make meditation so simple and easy that you can get started in as little as five minutes.

Meditation Timer

Meditation Timer is one of the most flexible free meditation apps available. While simple to use, it can also be customized in more ways than other meditation apps, making it the best app for those who know the framework they want for their meditation. Customization options include customizable background images, audio, preparation time length, and meditation length. It also includes features for using interval chimes, which are a great way to help you re-focus during a meditation when you don’t want a fully guided session. Chime sounds can also be customized, as can the end and rest chimes.

*Secret feature: You can change the background image by quickly turning your phone upside down and right-side up again. It will not work if you turn the phone over too slowly.

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    Calm

    Calm incorporates background music into its meditation and offers a variety of background images. The free “7 Days of Calm” guided meditation is a great free beginners meditation program. One unique feature is the guided breathing imagery, where the breathing circle contracts and expands to guide your breaths.

    Item to note: One downside to Calm is that the moment you open the app, it immediately starts playing background sounds, even if you have your phone on silent mode. So, don’t open this app anywhere that hearing birds chirping in the trees wouldn’t be appropriate.

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      10% Happier

      With a slogan like “Meditation for Fidgety Skeptics,” you know that 10% Happier doesn’t take itself too seriously. On the other hand, with images of men in suits and ties, this is the best app to be caught using while at the office. This app was developed by ABC News anchor Dan Harris, in partnership with Change Collective, as part of his personal mission to make mindfulness and meditation approachable and understandable. The app provides an in-depth free 7-day introduction to meditation that includes video lessons and guided meditations, as well as pre-recorded guided meditations with Joseph Goldstein, a renowned meditation teacher. The only downside to this app is that guided meditations start at 10 minutes long.

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      If you have a little more time, this app will help you learn about the mindfulness principles that are the foundation of meditation practice. Paid options with this app are very professional and include coaching and training to use meditative practice to positively impact your life. Paid sessions include thoughtful topics such as “The Blame Game,” “Understanding Strong Emotions,” and “Raising an Issue Without Starting a Fight.”

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        Headspace

        Headspace has a game-like feel for those who learn best through challenges and achieving accomplishments. A variety of “singles” (individual meditations) with cool names like “SOS” and “On-The-Go,” as well as meditations grouped by themes like Health and Relationships, are available. Unfortunately, most require upgrading to a paid version of the app.

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          Centering Prayer

          For faith-based individuals, the Centering Prayer app may be a compelling option that aligns with their spirituality. Centering Prayer a contemplative prayer style taught by the Contemplative Institute and is a great option that incorporates both periods of silence and time to contemplate scriptural verses or other inspiring quotes and passages.

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            All five of these meditation apps have great features. Some provide a simple interface, others provide in-depth learning and guided meditation. For beginners, taking advantage of free introductory programs such as those offered by 10% Happer may be a great starting point, while Meditation Timer offers a free, flexible way to meditate on a daily basis in time intervals of as little as 5 minutes.

            Still not convinced? Here are 10 Reasons You Should Meditate Every Day.

            Featured photo credit: Nickolai Kashirin via flickr.com

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            12 Best Brain Foods that Improve Memory

            12 Best Brain Foods that Improve Memory

            Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

            But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

            I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

            Here are 12 best brain foods that improve memory:

            1. Nuts

            The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

            Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

            Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

            Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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            2. Blueberries

            Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

            When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

            3. Tomatoes

            Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

            4. Broccoli

            While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

            Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

            Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

            5. Foods Rich in Essential Fatty Acids

            Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

            The body does not naturally produce essential fatty acids so we must get them in our diet.

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            Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

            6. Soy

            Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

            Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

            Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

            7. Dark chocolate

            When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

            Take a look at this article if you want to know more benefits of dark chocolate:

            15 Surprising and Science-Backed Health Effects of Dark Chocolate

            8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

            Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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            B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

            Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

            Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

            To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

            9. Foods Rich in Zinc

            Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

            Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

            Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

            10. Gingko biloba

            This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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            It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

            However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

            11. Green and black tea

            Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

            Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

            Find out more about green tea here:

            11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

            12. Sage and Rosemary

            Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

            Try to enjoy these savory herbs in your favorite dishes.

            When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

            Featured photo credit: Pexels via pexels.com

            Reference

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