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Enrich Your Life: Learn How to Meditate

Enrich Your Life: Learn How to Meditate

Meditation has been a part of my life for a couple of years, and it is now safe to say that there has been visible progress in both my productivity and relaxation. I’ve tried my best to make it a daily habit as I feel that is the only way for anyone to experience all of the benefits.

The benefits of meditation are quite extensive. Although it is most commonly perceived as a relaxation technique, in my experience that is only a very lovable plus. The benefits, being numerous, range from reducing high blood pressure and relieving symptoms of depression and similar mental illnesses to alleviating pain and even increasing creativity and overall sharpness.

Before I started practicing meditation, somehow I instinctively knew that it would be good for me, but I didn’t really understand how deep it could go until I did it myself. I am not a religious man by nature, nor did I have a guru or a spiritual leader, I just liked the idea of being alone with my thoughts and emotions. Truthfully, once you get the hang of it, you will learn more about yourself than ever before.

What do you need to meditate?

meditation-what-do-you-need

    One of the perks of meditating is that it requires few to no accessories, but there are certain prerequisites you need to keep in mind.

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    Time

    Clear your schedule for meditation. It doesn’t require a lot of time, but you should devote a certain part of the day where you are going to fit the time for meditation. It is important to distinguish this in such a manner that you are aware that the time is especially there for you.

    Noiseless space

    There is quite a lot of meditation music on the market, but I have concluded that nothing beats the powerful sound of silence. I believe there is something awe-inspiring in silence and that our minds and ears have grown overly accustomed to noise, so it feels really great to treat them with silence once in a while.

    Something to sit on

    It is true that meditation does not require sitting, but it is by far the easiest way to achieve calmness. I would recommend beginners to use a chair because it will help them keep their backs straight, but once you have passed that, a meditating cushion is a perfect choice.

    Timer

    The timer is basically the only physical thing you need to meditate, but even a timer is not essential. Individual meditations are timed to prevent you from rushing it, so a timer is mostly recommended for beginners. If you want to, you can buy a purpose timer for meditation, but I simply use the one on my smartphone.

    Before you start meditating

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    meditation-exercise

      Over the years, I have developed an appropriate ritual before the actual meditating that helps to get into that state of mind. It isn’t always easy, especially if your mind is troubled, but I feel that this ritual has become equally as important for me.

      Exercises

      Lightweight exercises, regular stretching, or, most preferably, yoga exercises are the best in keeping your muscles relaxed and your blood circulating. I believe I have never missed a warm-up and stretch before meditating as it gives me that finely tuned edge.

      Get rid of distractions

      Meditation is all about uniting with your inner self, so you might imagine that having a phone buzzing amidst it all is a bit of a nuisance. I devote a quiet little place in the corner of the room with every non-essential appliance in my house turned off while I am meditating.

      Don’t overthink it

      Clearing your mind sounds like an overly used phrase, but it is kind of a prerequisite. When I started meditating, I had the problem of not being able to focus because I was constantly thinking about every little thing.

      Feel free to focus on simply relaxing for the first few meditation sessions as the journey part will come naturally after a few times. Clearing your mind can seem hard at the beginning, but that’s the trick — when you master it, you’ll start gaining the benefits of meditation.

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      Meditation

      meditation

        As you have probably thus far concluded, there are only a few rules set in stone when it comes to meditation. The point is to have some alone time with the person that is buried beneath all those layers of work-related problems and daily tasks — the real you. Keeping that in mind, there are a few tips that are going to help you achieve that level of thought.

        Breathing

        Taking deep breaths beforehand is recommended as it will help you relax and set the right mood for meditation. However, during the meditation you shouldn’t give too much attention to breathing; just try to do it normally. You can use the deep breathing technique in those moments when you feel like you’ve lost the momentum simply to bring back the right rhythm.

        Sitting position

        It is a common misconception that you have to sit in a particular way in order to meditate. The truth is that any position will work as long as it feels comfortable. The famous Lotus position is frequently connected with meditation, but it is not exclusive. Keep your back straight, your arms relaxed, and your eyes closed — meditation comes from your mind, not your body.

        Length

        When I started meditating daily, I had the time and patience to meditate for five minutes at best. It is not necessarily a bad thing since any time spent meditating is better than none. Not only is it difficult to envision one sitting for hours like a monk, but it is also not necessary. I truly noticed results (increased overall energy and productivity) when I started meditating for around 25 minutes each day.

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        Focus on the goal

        meditation-focus

          The purpose of any meditation is to clear your mind and assert your presence by distancing yourself from the material world that surrounds you. Spoken in plain English, the goal is to create a habit of taming your own thoughts and emotions.

          Sometimes you’ll get bored, at times you’ll even be frustrated, and that is alright, just don’t get discouraged. As it is with any exercise, mastering meditation takes time and commitment, just have in mind that you are doing it for yourself.

          Meditation can and will enrich your life and is one of the best weapons in our mind’s arsenal for fighting everyday modern stress.

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          Dejan Kvrgic

          Blogger, Writer

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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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