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Meditation Demystified: 3 Easy Tips to Get it Right

Meditation Demystified: 3 Easy Tips to Get it Right

Throughout my life (and I assume just about everyone’s life!) I’ve tried many different things to improve myself. Usually, I’m looking for ways to reduce my stress levels, develop better habits and think more positively – basically to be a happier person.

I’ve tried keeping a bullet journal (didn’t work for me), hypnotizing myself to eat less dessert (nope), reading a million self-help books (hit and miss), downloading productivity apps (which usually distract me from actually working). A lot of these things were either hogwash or just weren’t for me (some of my friends really like bullet journals!)

The one thing I’m fully confident of, the one thing that actually worked for me is meditation. Over the last year, I’ve been meditating consistently for 15 minutes a day. How has it changed me? I’m generally less stressful about insignificant things, I’m more focused at work, and my personal relationships are the strongest they’ve been in my entire life.

It has definitely changed me for the better.

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The Health Benefits of Meditation

You should start meditating today, if you’re not already. The benefits I’ve seen from meditation have been profound, but that’s merely an anecdote. What does the science say?

The scientific community has come to the resounding consensus that meditation is good for you (duh!) People have known this for centuries, but now scientific studies are finally catching up. Meditation helps us manage stress, reduce anxiety, and in some cases prevent depression.

People who meditate are generally less distracted and can focus on tasks for greater periods of time. Basically, it helps you work harder and for longer periods of time.

Another interesting scientific finding on meditation is that it can aid in drug recovery. Studies have shown for a long time that stressful situations and experiences can lead to relapse in recovering addicts. Now we’re beginning to understand that meditation can be a powerful tool to deal with stress and prevent relapses.

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Common elements among all meditation styles

There are many different meditation techniques out there, as well as schools of thought on the theory behind meditation. One book on meditation will tell you one thing, and the next book will tell you another. My suggestion to you, for now, is to ignore all that noise and just begin your meditation practice. You can always learn the theory and try new techniques later.

The different schools of meditation thought all share a few common elements regarding meditation. To summarize these points, we can say that meditation consists of three things:

  1. A peaceful, quiet area in which you can meditate. Perhaps this is a special room in your house or if you’re trying to meditate at work, an unused conference room. The important thing is that you feel safe, it’s quiet, and people aren’t coming and going in it, which could distract you from your practice.
  2. A comfortable meditation posture. Some people will recommend sitting cross-legged on a pillow on the floor, your back straight. Some will recommend sitting on the edge of a chair. Still others will recommend lying on the ground. At this point in your meditation practice, it doesn’t matter. Choose a posture in which you’ll be comfortable for up to 15 minutes – but not too comfortable or else you might fall asleep!
  3. An object on which you can focus your mind. Many people mistakenly believe that to meditate means to clear your mind of all thoughts, everything. While this is the end goal for many meditation practitioners, it’s not something many people can or want to achieve when they first begin meditating. Instead of thinking of nothing, fill your mind with a relaxed focus on one object. This can be nearly anything: your breath, the tip of your nose, the repetition in your mind of a few words (AKA a “mantra”). The important thing is to fix your mind on this object and try to not let your mind wander away from it.

After you’ve achieved these three fundamentals, resolve to meditate for a set period of time -10 minutes is a good place to start. After 10 minutes is up, pat yourself on the back. You’ve completed your first meditation session!

Your First Meditation Routine

The last section showed you how there’s no one correct way to meditate. Many different paths and techniques are available to you as you embark upon your meditation quest. Find your own way; there’s no real way to do meditation wrong, as long as you dedicate time and effort to your practice.

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I did, however, want to share one meditation routine that has worked well for me and will work well for beginners. But feel free to modify it as you see fit!

Beginner Meditation Routine

When: Morning, soon after you wake up. (Meditating early in the morning will help you to maintain the peace you gained in your session with you throughout your day.)

Where: On the floor in your bedroom

Posture: Sit upright. Use a balled up pillow if the floor is hard or your hips aren’t flexible

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Time: Set a timer on your phone for 10 minutes. Cease meditation when it goes off

Objective: Breath through your nose. Focus your mind on your breathing in and out. Focus especially on the sensation of the breath entering and leaving your nostrils. When your mind wanders from the sensation of the breath, gently lead it back to your objective.

One Last Thing to Consider: Guided meditation

Before I leave you to begin meditating, I wanted to throw one last thing out there. If you’re having trouble focusing throughout a short meditation session, consider doing a guided meditation. Guided meditation is simply meditating while someone else guides you through what you should be focusing on, how you should be breathing, etc. When I first began meditation, following guided instructions were invaluable in focusing my attention on my meditation session.

You can either use a recording of a guided meditation. (Look on YouTube and Spotify for high quality and free recordings.) Or you can attend a class at a local meditation center.

Featured photo credit: Pixabay via pixabay.com

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Tom Casano

Motivator

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Last Updated on October 29, 2018

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

1. Stress

It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

2. Diet

Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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3. Allergies

If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

If you still unsure, then you should seek out the help of your doctor.

4. Lack of sleep

All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

If you want to feel more energized throughout the day, start doing this.

5. Hormonal changes

Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

6. Medication

If you’re on some medication, then it’s very normal to start experiencing some brain fog.

You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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7. Medical condition

Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

The bottom line

If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

Featured photo credit: Asdrubal luna via unsplash.com

Reference

[1]Food Allergy: Common Allergens
[2]HealthLine: 6 Possible Causes of Brain Fog

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