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Beginners Guide to Meditation

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How to Meditate for Beginners: let’s get you started.

You’ve read about the many benefits of meditation, you’ve got friends or family members who swear by their 20 or 45 minutes a day, you’ve heard celebrities say they couldn’t live without it, and now you’re ready to take the plunge! But wait, there’s a hitch, you think. What, exactly, are you as a rank beginner supposed to be doing?

That’s why we’re here! And we’re so glad you’ve joined us! Read on for some basic mindfulness meditation instructions that will get you sitting in no time flat.

What not to expect

Want to be like those memes of blissful meditators by the sea who seem to be communing with the universe with nary a care – or a misplaced thought – in the world? Not going to happen. Want to sit down, set your timer, and enjoy a 20-minute thought-free bliss bubble? Nope. Hoping your chakras will immediately begin whirling and twirling? Unlikely. Think you’ll start levitating and float away, leaving this mundane existence behind you? Implausible, thank heavens. Meditation is much more down-to-earth than that.

What to expect

Meditation is about connecting with the completeness of the here and now. The way we teach it, it’s very grounded. You sit straight and still, observe, let go, come back, and discover the rich fullness of the present moment. Since you’re not giving in to distractions, you have the space to connect with mind’s creativity and become aware of the stream of thoughts and emotions it produces. And what are you going to do about these thoughts and emotions? You’re going to acknowledge them without giving in to fascination or frustration, and let them simply go back to where they came from, like a wave that arises and naturally and inevitably merges back into the sea.

Why would you do such a thing? Because meditation is calming. It’s sane. It comes with a host of benefits for body and mind. It will help you discern which of the thoughts and emotions that arise in your mind are worthy of your attention. It puts you back in touch with your basic goodness. The qualities you develop through mindfulness and awareness meditation make your world a better place. And so much more.

How to meditate – for beginners

Meditation is popular, and there are many good meditation techniques for beginners and more advanced practitioners alike. We recommend starting simple, and that’s what we’re going to show you. If you’re inspired to learn more, Mindworks App is designed for you. For beginners, we especially recommend the Mindworks M7: Learn to Meditate series led by acclaimed meditation mensch Bart Mendel: basic, easy-to-follow instructions that will get you started, teach you different ways to sit and give you everything you need to keep going. Mindworks App offers a free 14-day trial period. Once you’ve signed up, you can look forward to daily instructions that will effectively take the guesswork out of sitting.

The bones

  • Find a quiet place and settle on a comfortable chair, bench or cushion.

  • You may want to decide how much time you’d like to devote to sitting in the beginning. Consistency is key. Even a few minutes every day will get you off to a great start.

  • Take a moment to check in with your posture. Try to find a position that allows you to keep your back straight.

  • Set aside your industrious conceptual mind. Breathe. Tune in to the feeling of being present. Take stock of your physical presence as you breathe.

  • Note physical tensions and mental concerns. Acknowledge them with kindness and invite them to relax and release.

  • Tune in to the process of breathing. Feel the breath in your belly. Don’t concern yourself with analyzing or modifying your respiration, just feel it and centre your awareness on the ebb and flow.

  • Breathe in: you’re aware that you’re breathing in. Breathe out: you’re aware that you’re breathing out.

  • When you notice that your mind has wandered, gently but firmly bring it back to the breath.

  • This is mindfulness: training in awareness, acknowledging, letting go and coming home to the breath and the present moment.

  • When you are ready to end your meditation session, relax, stretch, and enjoy a moment of gratefulness before picking your busy life back up where you left it, renewed and refreshed.

posted Mar 11, 2019 by Mahendra.h.s

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According to the American Diabetes Association, 25.8 million suffer from diabetes. That equates to nearly 9% of the U.S population. Diabetes remains a major health concern for the world. In 2010, 1.9 million people over the age of 20 were diagnosed with diabetes within the United States.

Are you at risk for diabetes? Diabetes can affect anyone regardless of weight, race, or income.

What is Diabetes?

Diabetes is a disease that is brought about through the metabolic process within the body. It occurs when our body is not able to make insulin, or not able to make enough insulin to regulate the levels of glucose within our blood stream. This leads to high blood sugar (glucose) levels, and eventually to cardiac disease.

There are many forms of diabetes, as a disease. The three forms that are most significant are Type 1 diabetes, Type 2 diabetes and Gestational diabetes.

=> Type 1 Diabetes is an auto-immune reaction that the body experiences. The exact reason for this event is not fully understood at this time. What happens is that the body's defense system (immune system) attacks and destroys the cells that are responsible for the formation of insulin. Without those cells, blood sugar levels increase and the body is not able to regulate glucose levels within the blood.

=> Type 2 Diabetes is one of the highest diagnosed forms of diabetes. This type of diabetes occurs when the body becomes insulin deficient or resistant. It is often associated with dietary problems and is found in people from all walks of life, though obese people tend to be more at risk.

=> Gestational Diabetes occurs when the female body undergoes high blood sugar levels during pregnancy. It is fairly common in pregnant women with an appearance ratio of 1:25 women/pregnancy. Gestational diabetes disappears after pregnancy ends, though 50% of women who experience gestational Diabetes become type 2 diabetics as they age.

What Causes Diabetes?

Diabetes is caused by genetics. Type 1 diabetes is the result of gene interaction, and many outside factors that science has not yet isolated. You can ask your doctor to test you for the diabetic gene.

Type 2 diabetes is related to genetics as well, but dietary (lifestyle) choices also play a role in the development of this disease. Diet is not the only outside factor. Your heritage, ethnicity and family history can all play a role in whether or not you develop diabetes. Obesity is not a deciding factor, though diabetes does affect obese people. Type 2 diabetes can affect people of any weight and any ethnicity.

What are the Symptoms of Diabetes?

The symptoms of diabetes vary from one person to the next, and in the degree of magnitude between type 1 diabetes and type 2 diabetes. Physically, you may find that you urinate more often, and as often as once per hour.

You might also experience an extreme thirst. In most people, hunger and thirst feel the same so you may interpret that feeling as being constantly hungry.

Problems with eyesight are another symptom. Blurry vision is often associated with diabetes.

Are you tired all of the time? Chronic fatigue is another symptom. Losing weight even though you seem to be eating more is also a symptom. Physically, you might notice that your hands and feet are more sensitive. People may experience numbness, pain in their hands or feet, or may even feel like they are falling asleep. Slow healing of cuts and the slow dissipation of bruises are both signs of diabetes.

What Treatment Options are Available for Diabetes Relief?

The first step in treatment is diagnosis. Sadly, there is no known cure for diabetes, yet being diagnosed early helps to manage symptoms more effectively.

Type 1 diabetes requires the use of insulin for the remainder of one's life. Exercise and weight control can also help to decrease the symptoms of type 1 diabetes. Monitoring blood glucose levels is part of the daily treatment for type 1 diabetes. Dietary restrictions help to control blood sugar levels and to slow the progression of symptoms.

Type 2 diabetes also requires diagnosis. Type 2 diabetics monitor blood sugar daily. They also should adapt to a healthy diet and a lifestyle that involves regular exercise. In more advanced cases, oral medication or insulin may be prescribed. The goal is to prevent or slow the progression of the disease.

The Prevention of Diabetes

The two activities that can help to prevent diabetes are changes in lifestyle, that include adhering to a healthy diet and routine regular exercise with a focus on healthy weight goals. There is no prevention of Type 1 diabetes, though there are good indications that a healthy diet, regular exercise and a healthy weight can push the onset of type 2 diabetes back until late in life.

We don't provide medical advice, diagnosis or treatment. See additional information.