<p><strong>Migraine pain</strong>&nbsp;has the potential to limit daily activities severely. Many people with them would tell others that they make it difficult to get anything done. Migraines may cause severe discomfort that people can't focus on work or their personal life. Some symptoms of a migraine include throbbing pain in one part of the head, light sensitivity and nausea, making them far more severe than a typical headache. They may also last for a few hours up to several days.</p><h2><strong>So there a safe and effective natural home remedy for migraines?</strong></h2><p>Fortunately, yes. To that question, Yoga provides the solution. Yoga offers benefits beyond only physical health. It may aid with conditions like anxiety, depression, and pain, as well as offer calmness and tranquillity to the mind and body. This enables the body to heal from a difficult experience, like a migraine.</p><p>The following are some simple yoga positions that help relieve&nbsp;<strong>migraine pain</strong>. Let's learn each of these simple&nbsp;<strong>exercises for migraine</strong>.</p><h2><strong>Yoga Exercises or Posses for migraine</strong></h2><h3><strong>1. Child pose or Balasana for migraine</strong></h3><p>The first&nbsp;<strong>exercise for migraine</strong>&nbsp;is child pose. Get down on the hands and knees, and spread the knees wide apart while keeping the feet together. Extend the hips to the yoga mat behind and reach forward with the arms. It's essential to have a long neck and a loose upper back and shoulders. For the next, eight to ten breaths, hold the position.</p><p>By stretching the upper back, shoulders, and spine in a child's pose, individuals may relieve stress and improve circulation to the brain. Another benefit of this position is that it stimulates pressure points in the forehead, which may help alleviate headaches and migraines.</p><h3><strong>2. Legs up the wall or Viparita Karani for migraine</strong></h3><p>The second&nbsp;<strong>Yoga for migraine</strong>&nbsp;is the legs up the wall pose. Lay on the back and press the buttocks on a wall for this exercise. Put the legs up against the side of the wall and extend them out. Place the arms close to the torso with the hands facing upward and relax the upper body. Maintain this position for at least ten inhalations.</p><p>The legs-up-the-wall position is indeed rejuvenating. The blood flows upward towards the brain, just as it does in the downward dog position. The headache's intensity may decrease when blood and oxygen levels in your brain rise.</p><h3><strong>3. Bridge pose or Setu Bandha Sarvangasana for migraine</strong></h3><p>The next&nbsp;<strong>migraine pain relief</strong>&nbsp;remedy is bridge pose. Get down on the floor on the stomach and, if individuals feel it's required, fold a big blanket and tuck it under the shoulders to support the neck. Put the heels down on the floor with the knees bent so that the calves are parallel to the sitting bones. Lift the hips off the ground by exhaling and aggressively pushing the inner soles of the feet and the undersides of the arms into the floor. Maintain a straight line between the shins. Hold the hands below the hips and reach out through the arms to keep the weight distributed evenly across the shoulders. Individuals should squeeze the top of their sternum towards their chin and tilt their heads back slightly.</p><p>Maintain this position for half to a full minute.&nbsp;</p><p>The upper body might benefit from the relief of tension that the Bridge pose provides. By elevating the heart higher than the head in this stance, people can boost the amount of blood that flows to their brains.</p><h3><strong>4. Corpse pose or Savasana for migraine</strong></h3><p>One of the easiest exercises for&nbsp;<strong>migraine pain relief</strong>&nbsp;is the corpse pose. The body should be in a state of neutrality during Savasana. While lying on the back, make sure the feet are pointed in the same direction, and the groin is relaxed. Bring the front pelvis in and relax (but don't flatten) the lower back. Extend the arms upward and rock gently from side to side to open up the chest and rib cage. Drop the arms to the ground. Try putting the palms of the hands down on the ground. Breathe.</p><p>In savasana, your body is totally at ease since it is resting on the ground and receiving support from it. This relaxation, along with the breathing deeply that naturally occurs in this position, may help alleviate the pain of a migraine.</p><h3><strong>5. Cat cow pose or Marjaryasana Bitilasana for migraine</strong></h3><p>Another effective yoga for&nbsp;<strong>migraine pain</strong>&nbsp;is the cat-cow pose. Another effective yoga for&nbsp;<strong>migraine pain</strong>&nbsp;is the cat-cow pose. You should go down on all fours and do cat-cow stretching, which will help strengthen your spine. Alternatively, if sitting on a chair is more convenient for you, you may do this exercise while seated. Repeat this sequence five to ten times, alternating between breathing into the posture of an arched back and exhaling into the position of a rounded spine.</p><p>Just stay here for a while and take some deep breaths.</p><p>Alternating between the cat and cow poses helps release tension in the upper body and improves circulation. This increases the amount of oxygen reaching your brain, which may lessen the intensity of the headache.</p><h3><strong>6. Downward dog or Adho Mukha Svanasana for migraine</strong></h3><p>The last&nbsp;<strong>Yoga for migraine</strong>&nbsp;pain is downward dog. Get down on the ground, like at a table. Put the toes together, elevate the hips, and press the heels into the mat to achieve the right position. Draw the biceps in towards the ears and extend from the heels up. In this position, the body should fall back towards the legs as the head and neck unwind.</p><p>Due to the inverted position of the heart, the downward dog is one of many inversions. That means it has the potential to reverse the blood flow, delivering a shot of oxygen-rich blood to the brain.</p>

A GUIDE TO YOGA FOR MIGRAINES: PAIN RELIEVING

Learn more about Yoga for migraine pain relief with a simple guide of easy exercise for migraine.

Yoga for Migraine: 6 Poses to Try | Wellness Forever

<p>Breathing is a quintessential part of the body to function properly. It allows the blood cells to receive oxygen, releasing carbon dioxide. Improper breathing discourages oxygen and carbon dioxide exchange, contributing to panic attacks, anxiety, fatigue, and other emotional and physical disruptions in the body.</p><p>So, deep breathing is necessary. When compared to regular breathing, diaphragmatic or deep breathing alleviates stress. Regular breathing is generally shallow and doesn’t use the lungs’ full capacity. But deep breathing completely engages the diaphragm and makes the lungs more functional.&nbsp;</p><p>So,&nbsp;<strong>what is deep breathing</strong>? And&nbsp;<strong>how to</strong>&nbsp;<strong>take a deep breath&nbsp;</strong>properly?&nbsp;</p><h2>What is Deep Breathing: An Introduction</h2><p>Deep breathing, also called diaphragmatic breathing, is a simplified process to relax and rejuvenate the body. Diaphragmatic breathing is the exercise that strengthens the diaphragm.</p><p>It is a breathing technique involving the nose, the diaphragm (the muscle enabling the body to breathe), and the stomach. It starts from the nose, and as soon as the diaphragm contracts, it moves to the stomach.</p><p><strong>Taking deep breaths every few minutes</strong> reduces phobia, fear, anxiety, stress, depression, and other worries.</p><h2>11 Major Benefits of Deep or Diaphragmatic Breathing</h2><p>Diaphragmatic breathing comprises many benefits that affect the whole body. It does everything from lowering stress levels to reducing blood pressure and regulating complex bodily procedures. So, here is a list of significant&nbsp;<strong>deep breathing benefits</strong>:</p><h3>1. Alleviates Stress and Anxiety</h3><p>Stress can negatively impact both physical and mental health.&nbsp;<strong>The benefits of deep breathing exercises</strong> are that they can alleviate and treat anxiety and nervousness and slow down the heart rate, thereby allowing the body to inhale more oxygen.</p><p>Practicing diaphragmatic breathing exercises will signal the brain to wind up. By balancing the hormones, these exercises lower cortisol levels and increase the endorphin rush.</p><h3>2. Increases the Energy Level</h3><p>The volume of oxygen a person inhales can change the way they feel. It ramps up the blood flow, thereby increasing oxygenation. The increased oxygen contributes to improved energy levels.</p><h3>3. Improves Posture</h3><p>Poor postures can lead to incorrect breathing techniques.&nbsp;<strong>Take a deep breath</strong> and see how the body starts straightening up during the whole process. When the lungs get automatically filled by air, it straightens the spine.</p><h3>4. Detoxifies the Body</h3><p>Carbon dioxide is the natural waste produced by a body through breathing. If the lungs experience shallow breathing, another detoxification system works harder to expel the waste. That may make the body weaker, leading to complex ailments.<strong> Deep relaxation techniques&nbsp;</strong>reduce the chances of developing illnesses.</p><h3>5. Promotes a Healthy Sleep Pattern</h3><p>Besides relieving anxiety and stress,&nbsp;<strong>controlled breathing exercise</strong>s also guarantee healthier sleep. It signals the body to detoxify and return to a calming sense. As a result, people accomplish better sleep patterns.&nbsp;</p><p>People with insomnia can practice some controlled breathing exercises like belly breathing, box breathing, lion’s breathing, and resonance breathing before bedtime.</p><h3>6. Alleviates Inflammation</h3><p>Inflammation can occur in the body due to infections, stress, injuries, and excessive toxins. If not curbed at the right time, it can affect the body’s immune system.&nbsp;</p><p>Diaphragmatic breathing coupled with meditation can reduce the body’s acidity by producing the happy hormones dopamine and serotonin. These hormones, being alkaline, neutralize the acidity level in bodies, reducing inflammation.</p><h3>7. Improves Lymphatic System</h3><p>Shallow breathing contributes to the sluggish lymphatic system that won’t detoxify appropriately. Diaphragmatic breathing stimulates the lymphatic system, thereby making the body more functional.</p><h3>8. Restores the Digestive System</h3><p>Diaphragmatic breathing supplies more oxygen to each body part.&nbsp;</p><p>For the digestive system, the increased blood flow encourages intestinal action. When individuals take a deep breath, it improves the overall digestive system. It also results in a more peaceful nervous system that enhances optimal digestion.</p><h3>9. Rejuvenates Body and Mind</h3><p>Anger, phobia, fear, or tension can make muscles more tightened. As a result, breathing becomes shallower, and constricted breathing offers a lesser oxygen level to the body. The benefits of deep breathing exercises are that they reverse the procedure, allowing the body to become calm and composed.</p><h3>10. Makes Blood Flow Better</h3><p>Deep relaxation techniques with breathing improve the downward and upward movement of the diaphragm. As a result, it helps remove toxins and improve blood flow.</p><h3>11. Boosts the Immune System</h3><p>Deep breathing brings fresh oxygen, thereby exhaling out carbon dioxide and toxins.&nbsp;</p><p>When the blood gets oxygenated, it improves the function of vital organs such as the immune system. A toxin-free, healthier, and cleaner blood supply helps ward off the infection-causing germs from the body.</p><p>It also strengthens immunity. Being a natural toxin reliever, long and deep breathing benefits the absorption of nutrients and vitamins in the body and ensures it recovers faster.</p><h2>How to Take a Deep the &nbsp;Breath: Engaging in the Practice&nbsp;</h2><p>To engage in diaphragm breathing, Wellness Forever asks people to follow these steps:</p><ul><li>Lie down or sit on a flat surface.</li><li>Relax shoulders and shift them down away from ears.</li><li>Put one hand on the chest and another on the stomach.</li><li>Without pushing or straining, completely breathe in through the nose.</li><li>As the air moves through the nostrils into the abdomen, expand the stomach and waist sides (the chest will remain still).</li><li>Purse the lips as if sipping through the straw.</li><li>Exhale gradually through lips for four to five seconds and feel the stomach contracting.</li><li>Repeat several times.</li></ul><p>Here are a few other ways of taking a deep breath:</p><ul><li>Rib-stretch breathing</li><li>Numbered breathing</li><li>Lower-back breathing</li><li>Box breathing</li><li>4-7-8 breathing</li></ul><h2>Who Should Practice Deep Breathing Yoga?</h2><p>Breathing sustains life and intimately connects the body, brain, and mind to influence one another. In general, taking deep breaths every few minutes<strong>&nbsp;</strong>can benefit everyone.&nbsp;</p><p>But individuals who have the following symptoms can try&nbsp;<strong>deep breathing yoga</strong>. It involves techniques like alternate nostril breathing or&nbsp;<a href="https://www.artofliving.org/in-en/yoga/pranayama/nadi-shodhan-alternate-nostril-breathing"><i>Nadi shodhana</i></a>, humming breathing or&nbsp;<i>brahmari</i>, solar breathing or&nbsp;<i>Surya bhedana</i>, ocean’s breathing or&nbsp;<i>Ujjai</i>, etc.:</p><ul><li>Migraine&nbsp;</li><li>Tension, anxiety, depression, and <strong>stress</strong></li><li>Asthma and COPD conditions</li><li><strong>High blood pressure</strong></li><li>Symptoms of menopause like hot flushes</li></ul><p><strong>Quick note:&nbsp;</strong>When following a deep-breathing yoga regimen, one should inhale through the mouth or nose and exhale relaxedly. The breath should feel powerful and short.</p><h2>A Final Thought</h2><p>So, these are the benefits of deep breathing. Diaphragmatic breathing can be an add-on treatment for individuals with anxiety and respiratory conditions. However, it is best to consult a doctor for better guidance.</p><p>Alternatively, visit&nbsp;<a href="https://www.wellnessforever.com/"><strong>Wellness Forever</strong></a> to find more about self-help and health guides. Being one of the most prominent pharmacy medical stores in India, they offer genuine medicines, natural food items, immunity booster supplements, medical equipment, etc., to keep people fit and healthy.&nbsp;</p>

DEEP BREATHING BENEFITS ON MIND AND BODY

Discover the powerful benefits of deep breathing on mind and body. Improve your health and start practicing now!

Deep Breathing Benefits for Mind and Body | Learn How Today

<h2>What Are Yoga Asanas?</h2><p><strong>Yoga asanas&nbsp;</strong>or yoga poses are body postures performed to benefit the mind and the body. They are not new; our ancestors have been performing them for ages because of the many&nbsp;<strong>benefits of yoga</strong>. More and more people realise the benefits of yoga and are thus starting to do it. As per studies, the main benefits of&nbsp;<strong>yoga asanas&nbsp;</strong>include:</p><ul><li>Helping one in getting more flexibility.</li><li>Weight loss.</li><li>Shooting up the health of the digestive system and the heart.</li></ul><h2>Benefits of Yoga Asanas</h2><p>There are many benefits of&nbsp;<strong>yoga asanas,&nbsp;</strong>such as&nbsp;</p><ul><li>Practising different yoga poses can help individuals control their minds, body, and soul.&nbsp;</li><li>Simple<strong> yoga asanas&nbsp;</strong>bring together mental and physical disciplines for achieving a peaceful mind and body.</li><li>They can aid you in controlling anxiety and stress and keep a person relaxed time.<strong>&nbsp;</strong></li><li><strong>Basic yoga asanas</strong> increase body tone, flexibility, muscle strength, respiration, vitality, and energy.</li><li>&nbsp;Practising different<strong> yoga asanas</strong> might seem like simple stretching, but they can do much more, from moving to how you feel and look.</li></ul><p>Here is an all Inclusive list of different&nbsp;<strong>yoga asanas with pictures and names</strong> that can help you keep your body and mind fit:</p><h2>Yoga Asanas Names With Their Benefits</h2><p>There are immense advantages to different&nbsp;<strong>yoga postures.&nbsp;</strong>Every yoga asana comes with its advantages and can work wonders for your health, helping you feel and look your best. Different yoga asanas names and the benefits of asanas are as under:</p><h3>1. Palm Tree Pose or Tadasana&nbsp;</h3><p>Perfect for an early morning yoga session, Tadasana is a good losing and stretching exercise for the whole body. It stretches the chest, arms, spine, leg, and abdominal muscles while giving a sense of balance at the same time. It is an easy yoga asana that people of all ages can practice.</p><h4>Technique:</h4><p>For the Tadasana, you need to stand, joining your toes and heels while raising your arms to your knees. Your palm should remain upwards, and you must look straight. Now take a breath and raise your heels while laying your entire weight on your toes. Next, pull up your body and take your body while breathing out after a while. Repeat the Tadasana technique ten to fifteen times.</p><h4>Advantages:</h4><ul><li>It strengthens the muscles in the legs.</li><li>This pose helps in eliminating leg pain.</li><li>It also helps in increasing the height of children.</li></ul><h3>2. Easy Pose or Sukhasana&nbsp;</h3><p>As its name suggests, this is an easy yoga posture ideally suited for beginners. It is excellent to start with and practice it according to your desired comfort. Sukhasana is beyond the limits of physical dimensions and offers excellent spiritual bliss.</p><h4>Technique:&nbsp;</h4><p>You need to sit with your legs tightly tucked inside your opposite thighs. Make sure your spine is vertically straight. Keep your hands on the knees and practice breathing in and breathing out gently.</p><h4>Advantages:</h4><ul><li>Sukhasana or the Easy Pose reduces mental tiredness, stress, and anxiety.</li><li>It even corrects body posture and stretches the spine and the chest.</li></ul><h3>3. Cobra Pose or Bhujangasana</h3><p>The Bhujangasana is also known as Sarapa Aasan because, in this posture, your body will look like a snake.</p><h4>Technique:&nbsp;</h4><p>To practice this asana, you must lie down on the ground on your stomach and keep your hands close to your shoulders. Now raise your chest to the level where your arms get straight. You need to do this while stretching your legs at the same time. Next, take in your toes and hang your head slowly behind. Come to your initial position slowly and repeat the asana 3 to 5 times for maximum benefit.</p><h4>Advantages:</h4><ul><li>Bhujangasana works wonders in broadening the chest and in making the spine flexible.</li><li>It also makes the chest, shoulders, head, and neck more active.</li><li>The pose offers flexibility and power to the body.</li><li>It increases the circulation of blood to different parts of the body.</li><li>The cobra pose also helps in reducing obesity.</li><li>You can practice it regularly if you are suffering from liver diseases.</li><li>This pose is beneficial in strengthening the power of the lungs and the digestive system.</li></ul><h3>4. Downward-Facing Dog Stretch or Adho Mukha Svanasana&nbsp;</h3><p>This yoga asana decompresses and lengthens the spine while stretching the hamstrings and strengthening the arms. This pose will flush your brain with fresh oxygen and will calm your mind to a considerable extent.</p><h4>Technique:&nbsp;</h4><p>You need to lie down on the ground straight with your stomach facing downwards to practice this pose. Now place your palm close to your chest and start exhaling while raising your trunk from the ground. Move your head inwards towards your feet while keeping your arms straight. Try extending your back to press your heels firmly into the floor, straightening your knees. You need to make an inverted “V” with your body.</p><h4>Advantages:</h4><ul><li>This yoga pose calms the brain.</li><li>It helps in reducing stiffness in the shoulders.</li><li>It even helps in toning the legs.</li></ul><h3>5. Triangular Pose or Trikon Asana&nbsp;</h3><p>The Trikonasana is one of those yoga poses with many advantages to the human body. It improves spine flexibility and helps in the alignment of the shoulders.</p><h4>Technique:&nbsp;</h4><p>You will have to stand in the Tadasana pose while keeping your feet three feet apart to turn your right foot to 90 degrees. Your left foot should turn slightly to the right while raising your arms sideways. Next, bend to the right, bringing your right palm towards your right ankle while straightening your legs. Repeat the same thing with the other side of your body.</p><h4>Advantages:</h4><ul><li>It relieves stiffness in the neck region and back pain by improving spine flexibility.</li><li>It tones and massages the pelvic area and even relieves acidity, indigestion, and gastritis.</li><li>It also helps an individual improve their overall body posture.</li></ul><h2>Conclusion</h2><p>So, this is all you should know about&nbsp;<strong>yoga asanas and their benefits of asanas.&nbsp;</strong>While most of them start it to heal their back pain or injuries, they continue with their sessions even after they heal. That’s the magic of yoga! It helps in maintaining a healthy lifestyle. Yoga is best practised with the inclusion of herbs and Ayurveda in your regular life. To get top-quality Ayurvedic medicines and herbs for diabetes and mind and body care, you can visit our official website <a href="https://www.wellnessforever.com/"><strong>https://www.wellnessforever.com/</strong></a><strong> </strong>&amp; get exiting offers on your favorite brands.</p>

YOGA ASANAS AND THEIR BENEFITS

Transform your body with 5 powerful yoga asanas! From strengthening core muscles to enhancing flexibility, discover the benefits now. 

Top 5 Yoga Asanas & Their Benefits on our Health

<p>Meditation has been around for thousands of years in some form or another. It can be considered complementary medicine. By helping to calm the mind and increase a feeling of relaxation, meditation has been linked to health benefits for the mind and body. The&nbsp;<strong>benefits of meditation&nbsp;</strong>can continue after your meditation is done, supporting your mind and body with calmness for the rest of your day.&nbsp;</p><p>Let’s look at 11 health&nbsp;<strong>benefits of meditation&nbsp;</strong>that can start working soon as you start using this powerful tool:</p><h2>1) Meditation To Reduce Stress</h2><p>Arguably, reducing stress is one of the most common reasons people try out meditation. Stress can cause several mental and physical issues, from anxiety and depression to increased blood pressure and tiredness. Studies have shown that not only can regular mindful meditation help reduce your overall stress levels but it can also reduce the effects that stress causes.</p><h2>2) Meditation Benefits For Brain</h2><p>It may seem strange that something as simple as sitting quietly and being mindful within yourself can affect your brain positively. But regular, consistent meditation can make the prefrontal cortex thicker. This area of the brain is responsible for concentration and decision-making. In other words, you can keep your brain sharp and young even as you get older. But the health&nbsp;<strong>benefits of meditation&nbsp;</strong>are not limited to just older people, it helps everyone who practices it regularly.</p><h2>3) Effects Of Meditation On Anxiety</h2><p>Similar to stress, anxiety can be reduced and controlled with the proper meditation routine and technique. People with a generalized anxiety disorder (especially those with high levels of anxiety) can benefit the most from meditation. Various types of meditation can help, from daily meditative yoga to mindfulness meditation. The&nbsp;<strong>benefits of meditation&nbsp;</strong>also extend to coping with work-related anxiety. Even something as simple as using a meditation app can help.</p><h2>4) Mindfulness Benefit Against Depression</h2><p>Mindfulness through meditation not only calms the mind but helps to improve your overall mental health. Some studies have shown that regular meditation improves the signs of depression and lessens negative thoughts. Meditation reduces stress and cuts down on inflammatory chemicals. The same action is responsible for lowering the symptoms of depression. These&nbsp;<strong>advantages of meditation&nbsp;</strong>for your mental health lead to our next point.</p><h2>5) Benefits Of Mindfulness Meditation for Self-Betterment</h2><p>With fewer worries, less stress, and more concentration, it becomes easier to start working on yourself. Meditation allows you to not only reduce mental health issues but focus on understanding and improving yourself. This leads to a better understanding of others and a renewed motivation to tackle challenges. Practitioners of meditation are able to reduce loneliness and have better interactions with others. Increased self-awareness is another&nbsp;<strong>benefit of meditation</strong>. It is a great way to improve self-esteem and actively combat self-deprecation.</p><h2>6) Reasons To Meditate In Old Age</h2><p>Since it’s such an effective stress buster, you may assume that the&nbsp;<strong>health benefits of meditation&nbsp;</strong>are more pronounced in working adults. However, several studies have shown that regular meditation with various techniques can improve memory and sharpness. In patients with dementia, it has been shown to help partially reduce memory loss, while in the general elderly demographics, it was linked to better mental quickness.</p><h2>7) Meditation Helps Fight A Wandering Mind</h2><p>People who meditate are shown to have longer attention spans, leading to better accuracy in recalling information. This includes not just better short-term attention and long-term memory but also fights against a wandering mind, worry, and poor attention spans. In general, letting your mind wander is not a bad thing. It may even be a major part of creative thinking. But when it leads to worry and stress, you may have a problem. People who want to be more productive with their time should consider these&nbsp;<strong>benefits of meditation</strong>. After all, a better mind can help you work not just faster but more effectively.</p><p>Apart from these psychological and social benefits, there are some more tangible health benefits. Did you know of the&nbsp;<strong>benefits of meditation for the skin</strong>? With regular deep breathing during meditation, you increase your oxygen levels, which improves your skin health. The&nbsp;<strong>physical benefits of meditation</strong> can help you when you have long-term illnesses (like cardiovascular disease, diabetes). Here are some other physical benefits of regular meditation.</p><h2>8) Lower Blood Pressure</h2><p>High blood pressure is linked to medical issues like cardiovascular diseases and diabetes. The risks of high blood pressure are well known and can include heart attacks and strokes when left untreated. Regular meditation has been shown to reduce stress by improving the nerve signals for heart function and decreasing stressful reactions. This health benefit of meditation is seen both during meditation and also over the long term in people who meditate regularly.</p><h2>9) Decreases Pain Sensitivity</h2><p>Our sensitivity to pain is shown to be tied closely to our emotional and psychological state. When we are stressed out, our experience of pain may be more intense. People with chronic pain show fewer symptoms of depression if they are practitioners of regular meditation.</p><h2>10) Better Sleep</h2><p>Because of all the above health&nbsp;<strong>benefits of meditation</strong>, some studies have shown that meditators sleep longer and experience improvements in conditions like insomnia. By relaxing and calming the mind, you are easing pent-up tension in the body. You are able to enter into a peaceful, sleepy state much better if you regularly practice medication.&nbsp;</p><h2>11) Support To Fight Addiction</h2><p>We’ve included this one last since it may have varying effectiveness depending on the addition and severity of the addiction. Still, meditation has been shown to improve self-control, awareness, emotion management, and increased self-understanding. This may help not only to support your journey in quitting an addiction but also help you in the long term with less intense cravings and distress.</p><h2>Conclusion</h2><p>Meditation is easy and accessible; it can be done almost anywhere and at any time. Although there are many techniques and methods of meditation out there, it’s important not to get caught up in trying to be ‘perfect’. The meditation that helps you calm your mind for 10-15 minutes and experience peacefulness is the right technique for you. Many people also use this time to pray and reflect on their lives. The most important thing is to be regular and consistent.</p>

11 HEALTH BENEFITS OF MEDITATION PHYSICAL & MENTAL

From improved skin to reduced stress, the benefits of meditation are hard to ignore. It is no wonder so many people praise this simple practice.

A Detailed List of Amazing Health Benefits Of Meditation

<h2>Meditation</h2><p>Meditation is a technique of practicing mindfulness by focusing the mind on a particular entity or activity. Meditation is performed to achieve peace of mind and a stable state. The practice helps increase concentration and reduces stress, anxiety, and depression.<strong>&nbsp;</strong>Many&nbsp;<strong>kinds of meditation</strong> have been practiced since ancient times and offer various psychological benefits. According to medical surveys,&nbsp;<strong>progressive muscle relaxation&nbsp;</strong>is a form of meditation practice to overcome problems like anxiety, obsessive-compulsive disorder, and insomnia. The relaxation technique is also beneficial for adjunctive treatment of blood pressure, migraines, and headaches.&nbsp;</p><h2>Different Types of Meditation</h2><p>The&nbsp;<strong>different types of meditation and benefits&nbsp;</strong>are as under:</p><h3><strong>1)</strong> <strong>Mindfulness meditation :</strong></h3><p>This type of meditation originated in the West and is mainly practiced by Buddhists. Mindfulness meditation teaches you to completely focus on your thoughts and ignore what is going on in the surroundings. During this process, the individual focuses on their breath and multiple sensations of the body. It provides greater emotion and psychological wellness.&nbsp;<strong>Mindfulness meditation</strong> does not require any guidance. It can be performed anywhere and at any point in time. It can also be done while you are commuting or doing some work.</p><h3><strong>2) Transcendental meditation :</strong></h3><p>This is the<strong> best type of meditation&nbsp;</strong>for people willing to gain in-depth knowledge of meditation. Maharishi Mahesh Yogi started the practice and the technique aims to induce calm and peace. Transcendental meditation (TM) helps achieve inner peace without concentration or effort. It is a&nbsp;<strong>guided meditation for anxiety</strong> control in which the practitioner is made to speak a word, mantra, or phrase repeatedly in a particular manner. Such meditation needs to be practiced at least 20 times a day in a seated position.</p><h3><strong>3) Movement meditation :</strong></h3><p>This meditation process refers to the exercises that revitalize the body by practicing calm and purposeful breathing or movement. It makes a person feel the sensations of the body. Unlike the other<strong> kinds of meditation</strong>, movement meditation concentrates on how the body is moved and not why the movement is made. During this process, you are moving all the time at a mindful and slow pace. This helps in&nbsp;<strong>progressive muscle relaxation</strong> of the body. The active forms of meditation include gardening, walking, qi gong, and tai chi. These movements help one establish a deep connection between the mind and the body.</p><h3>4) <strong>Mantra meditation :</strong></h3><p>‘Mantra’ refers to a Sanskrit term that implies the release of the mind. Mantra meditation is a kind of&nbsp;<strong>spiritual meditation&nbsp;</strong>in which a mantra or a phrase is recited repeatedly to help release your mind. The most commonly practiced mantra meditation is the chanting of ‘om’. According to researchers, mantra recitation boosts awareness and improves concentration. The mantra can be chanted either quietly or loudly. Chanting makes a person’s mind more alert and achieves deeper levels of awareness. Some individuals find chanting a word easier than focusing on the breath, while others enjoy the vibrations of sound in the body.&nbsp;<strong>Mantra meditation</strong> is popular in Hindu as well as Buddhist teachings.&nbsp;</p><h3>5) <strong>Focused meditation :</strong></h3><p><strong>Focused attention meditation is&nbsp;</strong>practiced for stress reduction and<strong> progressive relaxation</strong> of the mind. This process focuses attention on an object, sound, or sensation of the body. It is a flexible technique to help a person focus on the present moment and helps to overrule the unnecessary thoughts creeping into the mind. Standing apart from&nbsp;<strong>kinds of meditation</strong> focused attention meditation or FAM can be performed without any guidance from an instructor. It helps to increase patience and tolerance and enhances the creativity and imagination of a person.</p><h3>6) <strong>Loving Kindness Meditation :</strong></h3><p><strong>Loving and kindness meditation</strong> is also known as metta meditation. This&nbsp;<strong>guided meditation</strong> cultivates senses of love, kindness, warmth, and positive vibes to the surrounding people by silently repeating a series of mantras. It is practiced by individuals to experience&nbsp;<strong>progressive relaxation</strong> of the mind and enhances the feeling of compassion, kindness, and acceptance towards other people. The objective of these kinds of meditation is to accept love and send well wishes to loved and dear ones, family, acquaintances, and all living beings. Of the&nbsp;<strong>different types of meditation</strong>, the loving and kind type is suitable for those who hold feelings of anger and resentment.</p><h3>7) <strong>Visualization meditation :</strong></h3><p>This type of meditation involves imagining positive images, ideas, or symbols or using affirmations or mantras to achieve calmness and peace in the mind while the body is in a stable state. The process aims to enhance feelings of relaxation, peace, and calmness through picturing positive scenes or images. This is done by imagining a positive scene and using all the sensory organs for minute detailing of the picture. <strong>Visualization meditation</strong> can also be performed by imagining the success or achievement of some goal. It aids in boosting confidence and mood, reduces stress levels, and promotes inner peace. Besides, visualization meditation is best for&nbsp;<strong>progressive muscle relaxation</strong> and pain relief and can help improve the performance of an athlete. It also develops greater compassion for oneself.</p><h2><strong>Conclusion</strong></h2><p>Meditation is the practice of self-involvement. All types of meditation help practice mindfulness and connect the soul with the body. Besides, regular practice helps overcome health issues such as insomnia and <a href="https://www.wellnessforever.com/category/self-medication/health-care-devices/bp-monitors">high blood pressure</a>. Meditation also helps one cope with stress and aggression and increases focus. It can make one alive and sensitive and attain stillness and peace of mind.&nbsp;One should practice meditation daily for a couple of minutes for long-term benefits.</p>

7 DIFFERENT TYPES OF MEDITATION THAT YOU SHOULD PRACTICE

Meditation is the act of practicing mindfulness. The different types of medication serve varying purposes, yet all have long-term physical and mental health benefits.

Meditation: What It Is & Guide to 7 Different Types of Meditation

<p>Meditation has been practised across many cultures and religions throughout history, notably in Buddhism and Hinduism. In modern times, secular practitioners have recognised its benefits as a powerful aide for mental health. Mindfulness and meditation may mean different things for different people.</p><h2><strong>What exactly is meditation?</strong></h2><p>It is a simple practice that can be done anywhere, by anyone. Contemplation involves equal and complete use of the mind and the body to practice; this, in turn, benefits the mind and the body. The practise of mindfulness involves all or some combination of the following:&nbsp;</p><ul><li>Keeping quiet in a silent and peaceful environment</li><li>Repeating a word, phrase, or a prayer in your mind</li><li>Sitting still in one position or maintaining other, more complex, positions</li><li>Regular, mindful deep breathing, or even just focusing on your breathing</li><li>Allowing the mind to monitor any and all thoughts that occur</li><li>Focusing on only one particular idea, object, or concept</li><li>Using aids such as music, videos, or imagery to enter a deep state of self-awareness and inner peace</li><li>Receiving instruction through a trained instructor or from&nbsp;<strong>meditation music</strong></li><li>Meditating daily</li></ul><h2><strong>What are the Benefits of Practicing Meditation?</strong></h2><p>Meditation has been thoroughly researched in the scientific community and continues to be studied for its potential benefits. Its therapeutic benefits in mental healthcare have been of particular interest. The benefits of mindfulness include a combination of the following, based on several factors such as meditative practice, regularity, psychological state, etc.&nbsp;</p><ul><li>Reduced stress levels</li><li>Increased self-awareness</li><li>Emotional stability</li><li>Better coping mechanisms and reactions</li><li>Lower occurrences of asthma attacks</li><li>Lower sensitivity to pain, higher tolerance to pain</li><li>Better sleep and lowered strength of insomnia&nbsp;</li><li>Anger management</li><li>Fewer negative thoughts</li><li>Improved focus, concentration, and attention spans</li><li>An enhanced sense of all-round well-being</li></ul><p>This mind-body practice has also been studied for use as part of psychotherapy and in clinical situations, such as addiction treatment. It has also been explored as a complementary treatment for depression, anxiety, pain, cardiovascular disease, migraines, cognitive issues, dementia, and work stress.</p><h2><strong>Types of Meditation</strong></h2><p>Some of the most popular forms of contemplative meditation include:</p><h3><strong>• Vipassana:</strong></h3><p>A recently popular form of an ancient Buddhist practice, vipassana helps you observe your thoughts without dwelling on them.</p><h3><strong>• Mindfulness:&nbsp;</strong></h3><p>A technique to be non-judgmentally aware of your present thoughts and feelings.</p><h3>• S<strong>piritual contemplation</strong>:&nbsp;</h3><p>A technique to enhance your understanding of yourself and out to a higher power such as God, the universe, or other divine forces.</p><h3><strong>• Focused Mind</strong>:&nbsp;</h3><p>A technique where the mind focuses on one object, thought or thing.</p><h3><strong>• Transcendental</strong>:&nbsp;</h3><p>A technique to help free yourself from distractions and transcend into a state of pure, relaxed consciousness&nbsp;</p><h3><strong>• Progressive relaxation</strong>:&nbsp;</h3><p>A technique focused on tensing the relaxing muscles systematically to become more physically aware.</p><h3><strong>• Mantra repetition</strong>:&nbsp;</h3><p>A technique in which a word or phrase is repetitively uttered as an aid.</p><h3><strong>• Guided meditation</strong>:&nbsp;</h3><p>A technique of meditating through music, images or the sound of an instructor.</p><h3><strong>• Insight</strong>:&nbsp;</h3><p>Very similar to the&nbsp;<strong>mindfulness</strong> technique, this technique aims to provide insight into yourself and your present circumstances.</p><h3><strong>• Body scan</strong>:&nbsp;</h3><p>A technique that focuses on the physical self and its sensory perceptions.</p><h3><strong>• Zen</strong>:&nbsp;</h3><p>A technique from the Zen school of Buddhism that focuses on internal awareness.</p><h3><strong>• Yoga</strong>:&nbsp;</h3><p>A mindfulness technique that forms a natural part of practising yoga.</p><h3><strong>• Sound bath</strong>:&nbsp;</h3><p>A method that uses sound to provide an ambient, therapeutic environment to guide the meditative process.</p><h2><strong>How To Practice Meditation</strong></h2><p>The following tips, though general, are used across almost all forms of meditation. If you have a teacher or an app, you may follow the instructions from there. Contemplation and mindfulness are all about your comfort, so you may choose to follow what you like and discard the rest; there is no set rulebook.</p><h3><strong>Step 1: Find A Spot for Meditation</strong></h3><p>This can be a quiet room, a comfortable chair, a peaceful spot outside, or even the bus on your way to work.&nbsp;</p><p>Tip: Initially, aim for somewhere without any distractions. With some practice, you will eventually be able to meditate in busy places despite the surrounding noise and disruptions.</p><h3><strong>Step 2: Position Yourself</strong></h3><p>Most modern meditators prefer to sit or stand. However, this does not always have to be the case. Other postures are also used in religious contexts, such as kneeling, prostrating, sitting on the floor, and&nbsp;<strong>yoga meditation</strong> poses such as siddhasana and padmasana. Other forms may also involve laying down, walking or standing.</p><p>Tip: If your posture is making you uncomfortable, it is probably not the right one for you at that moment. Discomfort and pain will only distract you from your goal.&nbsp;</p><h3><strong>Step 3: Fix a Duration</strong></h3><p>Set a timer and stick to it, no more or no less. Initially, you may want to start small, such as a short&nbsp;<strong>5-minute mindfulness&nbsp;</strong>session, and work your way up to 10 or 15 minutes. If you have an instructor, they will handle this part and choose a time to prevent you from getting distracted.&nbsp;</p><p>Tip: Even if you cannot stay focused during your time limit, stay in the meditative position until you have set has run out. This will train your body and brain to get used to the habit of staying in one place for a fixed amount of time. &nbsp;</p><h3><strong>Step 4: Focus On The Body</strong></h3><p>Start by focusing on your body, every part, every inch; make yourself pay attention to each area of your body. Then begin to concentrate on your breathing, feeling each breath go in and out. &nbsp;</p><h3><strong>Step 5: Choose A Type</strong></h3><p>You can begin the mindfulness process and pay attention to everything crossing your mind in a controlled manner. Or, you can choose one thing to focus all your attention on. You can also use guided instructions, so this part depends on your choice of meditative technique.&nbsp;</p><p>Tip: There is no such thing as the ‘right’ way to meditate or the ‘correct’ way to think. Meditation is not about being perfect.&nbsp;</p><h3><strong>Step 6: If You Get Distracted, Return</strong></h3><p>Even regular practitioners experience their mind wandering once in a while. Although you can learn&nbsp;<strong>how to meditate properly</strong> and get better with practice, sometimes it is inevitable that your mind will wander. That is okay. Do your best to return to your meditative state every time your attention starts to wander. One of the most essential aspects of meditation is to keep trying. Do not judge yourself or feel bad; it is 100% normal.</p><p>Tip: Be kind to your mind and be patient with yourself.&nbsp;</p><h3><strong>Step 7. Do It Regularly</strong></h3><p>Make mindfulness a daily habit if you want to see changes in your emotional and physical well being. The most pronounced health benefits of meditation can be seen in people who have been meditating for 2-3 years. Even if you feel like your technique is not good, don’t stress about&nbsp;<strong>how to do meditation&nbsp;</strong>perfectly. Consistency is more important.&nbsp;</p><p>Tip: Find a partner or group to meditate with: this can help you fix a regular schedule and stick to it.&nbsp;</p><h2><strong>Conclusion</strong></h2><p>Our simple guide can be used as it is or within the context of a structured plan. Mindfulness can be a tool that helps you be the best version of yourself or help you get through tough days without breaking down. It’s worth a try: you might like what you see in yourself after just one session. Visit&nbsp;<a href="https://www.wellnessforever.com/">Wellness Forever</a>, and find the best products to help you on your journey to become healthier in mind and body!&nbsp;</p>

WHAT IS MEDITATION & HOW TO PRACTICE THE SAME

Learn what meditation is and how to practice it for a peaceful mind. Start your journey to mindfulness today!

What Is Meditation and How to Practice It Effectively

<p>In the era of remote work, many of us find ourselves glued to laptops or desktops for extended periods, posing a challenge to maintaining an optimal sitting posture. This prolonged sitting can exert pressure on the joints, ligaments and muscles of the spine, potentially resulting in discomfort and work-related stress.</p><p>Achieving a good sitting posture involves preserving the three natural curves of the spine— a gentle curve in the neck, a slight outward curve between the shoulder blades, and a curve in the lumbar spine. These elements collectively contribute to a pain-free workday, a crucial consideration for those engaged in long hours of work from home.</p><p>It's worth noting that attempting to compensate for poor posture through exercise may not fully counteract the detrimental effects of prolonged sitting. While staying active is beneficial, it doesn't entirely undo the metabolic changes associated with extended periods of sitting. Therefore, taking proactive measures and consciously working towards self-correction are essential for cultivating and maintaining a healthy sitting posture.</p><h2><strong>8 Steps for Correct Sitting Posture for Work from Home&nbsp;</strong></h2><p>Here we will discuss ways to set up your desk for comfortable ergonomics and achieve the&nbsp;<strong>best sitting position for lower back pain</strong>. We'll walk you through each step in the process and then provide a checklist that you can review at the end.</p><p>Start with keeping your spine and neck straight and maintaining a<strong> forward head posture</strong> directly above and not forward of your pelvis. Next, set the height of your work desk so that your elbows rest at a 90-degree angle when using the keyboard. Make sure your chair has lumbar support. Draw yourself up and use the back support at the curve of your back.&nbsp;&nbsp;</p><p>Your wrists and hands, meanwhile, should extend in a straight line from your arms; they should not need to bend up or down to reach the keyboard. Depending on the size of the monitor, you may want to set it at about 26 to 30 inches away from you, then set the height of your monitor based on screen size. For a smaller monitor, set the top edge of the screen at eye level; for a larger monitor, your eye level should line up with the top third of the screen. Once the screen height is set, tilt the monitor to a comfortable angle between 10 and 20 degrees making sure to avoid glare from overhead lights.&nbsp;</p><p>Here's a quick checklist of all the points we discussed. Take a moment to make sure every adjustment has been made.</p><h2><strong>Checklist:&nbsp;</strong></h2><p>1. Stand straight and align the spine</p><p>2. Adjust the height of the table</p><p>3. Sit on a chair with lumbar support</p><p>4. Set elbows at 90 degrees</p><p>5. Wrists and hands in a straight line from arms</p><p>6. Monitor 26-30 inches away</p><p>7. Set the screen at eye level</p><p>8. Tilt monitor between 10 to 20 degrees&nbsp;</p><p>Now your desk is properly set up for more comfort and less fatigue for your workday.&nbsp;</p><h2><strong>Dos &amp; Don'ts While Sitting</strong></h2><h3>Dos:&nbsp;</h3><p><strong>1. Find a good pelvic position:&nbsp;</strong>Sit with your shoulders over your hips, feet flat on the floor, and chin aligned over your chest in a neutral spine position. Allow your spine to settle in its natural “S” curve.</p><p><strong>2. Tuck your chin:&nbsp;</strong>Doing chin tuck exercises keeps the head aligned above the spine, rather than drifting forward into a bad posture. Don’t hunch or slump forward in the chair.&nbsp;</p><p><strong>3. Adjust your monitor distance and height:</strong> Position the monitor about an arm's length away from your face. The monitor's top should be adjusted at eye level. If not, you will spend a lot of time gazing down.</p><h3><strong>Don’ts:</strong></h3><p><strong>1. Don’t sit up straight:&nbsp;</strong>Sitting upright at 90 degrees may look ergonomic, but for long periods it puts unnecessary strain directly on the spine as you hold yourself up.&nbsp;</p><p><strong>2. Don’t adjust the height of the chair to your leg:&nbsp;</strong>For a computer setup, the chair’s height depends on where the keyboard and mouse are. Put your seat too low, and your arms will pinch the edge of the desk; put your seat too high and you’ll end up slouching.</p><p><strong>3. Standing isn’t good for you:&nbsp;</strong>Standing desks are popular nowadays, but standing all day isn’t any better than sitting. The problem is, for the most part, we’re stationary and movement throughout the day is only the way out.&nbsp;<strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</strong></p><p>In addition to making changes to work positioning and taking a note on Dos and Don’ts, you may also want to do a few exercises in between breaks to keep your body lumbar strong.&nbsp;</p><h2><strong>5 Exercises For Correct Sitting Posture&nbsp;</strong></h2><h3>1. Neck Rolls:&nbsp;</h3><p>Neck rolls are one of the easiest mobilization exercises you can do. It creates some stretch receptors in the neck to fire and gets the blood flowing in your neck again, rehydrating your intervertebral discs.&nbsp;</p><p><strong>How to do:</strong></p><p><strong>a)</strong> Start with your head bent in front roll your head backwards into extension and then return to the initial position.</p><p><strong>b)</strong> Do 20 rolls from both sides and for 3-4 sets.&nbsp;&nbsp;</p><h3><strong>2. Shoulder Rolls</strong></h3><p>This is a perfect exercise for removing stress and tension in the shoulders and improving the circulation in those joints.&nbsp;</p><p><strong>How to do:</strong></p><p><strong>a)</strong> Squeeze the mid-back muscles like rhomboids and mid traps and lower back to promote upright posture.&nbsp;</p><p><strong>b)</strong> Repeat this motion 20 times and for 3-4 sets.&nbsp;</p><h3><strong>3. Shoulder and Chest Openers</strong></h3><p>This is best for stretching the biceps, front of shoulders and chest muscles.<strong>&nbsp;</strong></p><p><strong>How to do:</strong></p><p><strong>a)&nbsp;</strong>Place your hands on the desk-top and with them planted on the desk move your body away from the desk so that the arm extends back into the straight arm position.&nbsp;</p><p><strong>b)&nbsp;</strong>Hold this stretch for 30 seconds for 4-5 sets.&nbsp;</p><h3><strong>4. Spine twists</strong></h3><p>This stretches the spinal muscle and relieves stiffness in the neck and shoulders.&nbsp;</p><p><strong>How to do: a)&nbsp;</strong>Grab the back of your chair or thigh and hold this stretch for about 5 long and controlled breaths and then alternate to the other side.&nbsp;</p><p><strong>b)&nbsp;</strong>It's perfectly normal if you hear some pops and cracks.&nbsp;</p><p><strong>c)&nbsp;</strong>Hold the stretch for 5 long breaths.&nbsp;</p><h3><strong>5) Hamstring stretch&nbsp;</strong></h3><p>Stretching this muscle will help with lower back pain and anterior pelvic tilt too.&nbsp;</p><p><strong>a)&nbsp;</strong>Stand up and place your heel on the chair you are sitting on. Slump your body over facing your foot. This will create a stretch at the back of your thigh.&nbsp;</p><p><strong>b)&nbsp;</strong>To create more of the stretch, point your toe towards your body.&nbsp;</p><p><strong>c)&nbsp;</strong>Hold the stretch for 30msec. Perform 3-4 sets.&nbsp;</p><h3><strong>6) Posture Correcting Belts</strong></h3><p>A bad posture is not just a result of a long sitting position. But the drooping shoulders and bent back are the reason why most people face serious problems of back pain and discomfort. To fix this, it is often advised to use a posture correction belt that ensures the right alignment of the back and shoulders. What posture correcting belts do is correct upper thoracic posture and are devised to create the right balance.&nbsp;</p><h3><strong>Uses:</strong></h3><p><strong>a)&nbsp;</strong>Recommended for those who sit or stand for prolonged hours with a slouched posture</p><p><strong>b)&nbsp;</strong>Helps prevent pain, discomfort, and major problems related to the back, spine, shoulder, and neck</p><p><strong>c)&nbsp;</strong>Promote proper sitting posture by mechanotherapy through muscle memory training</p><p>There are various back braces, and each has its function. Having great posture is the goal but wearing it doesn't strengthen the muscles in the back of the neck or upper back. So while a belt may help while it is on, when you take it off, the&nbsp;<strong>forward head posture</strong> will get back.&nbsp;</p><p>Try to include posture-specific exercises in your workouts while also wearing a<strong>&nbsp;</strong><a href="https://www.wellnessforever.com/search/all?name=tynor"><strong>posture correcting&nbsp;</strong></a><strong>belt&nbsp;</strong>that can help you in the<strong>&nbsp;</strong>long sitting position<strong>.</strong></p>

YOGA FOR BEGINNERS GUIDE FOR DAILY YOGA ROUTINE

Looking to start a daily yoga routine? This beginner's guide offers easy-to-follow yoga practices, tips, and benefits to get you started. Unlock your path to wellness now!

Ultimate Yoga Guide for Beginners: Start Your Daily Yoga Routine Today

<p><strong>What is peace of mind and inner calm? Try these 10 self-meditation techniques that could help you to achieve inner peace.</strong></p><h2><strong>Top 10 Self-Meditation Techniques to Gain Inner Peace</strong></h2><p>Inner peace is what everyone nowadays seems to be desperately craving. Unfortunately, in the current COVID-19 pandemic scenario, many people are experiencing negative feelings such as frustration, sadness, anxiety, fear, and even depression. Finding peace in the chaos of life is a real challenge as one tries to balance their work from home, their social responsibilities, personal life, as well as family obligations. If you have been having troubles related to your mental health while working from home, then you are not alone.</p><p><strong>Self-meditation techniques</strong> can help you to improve your health and stay calm as you work from home. These are some benefits that are often associated with those who practice meditation:</p><p>-&nbsp;Improved quality of sleep</p><p>-&nbsp;Relief in anxiety symptoms</p><p>-&nbsp;Aid to overcome depression</p><p>-&nbsp;Improved quality and clarity of thoughts</p><p>-&nbsp;Normalised blood pressure</p><p>Read on as we guide you through the top 10&nbsp;<strong>self-meditation techniques</strong> to gain inner peace!</p><h3><strong>1.&nbsp;Breathing Techniques</strong></h3><p>It is one of the best meditation techniques for beginners as they often complain that meditation is complex and often gives up on the practice. To achieve a deep state of meditation takes patience, consistency, and training. Scientific studies have proved that deep breathing as a self-meditation technique activates your vagus nerve, stimulates your parasympathetic nervous system, and produces a calming effect on the mind and body.</p><p>&nbsp;So you just need to follow three simple steps</p><ul><li><strong>-&nbsp;</strong>Create time and space for this practice</li><li><strong>-&nbsp;</strong>Sit in a comfortable position and correct posture</li><li><strong>-&nbsp;</strong>Take a deep breath and focus on inhale-exhale for 15-30 min a day</li></ul><h3><strong>2. Mindfulness Meditation</strong></h3><p>This technique involves training your mind. It’s the next stage of meditation that involves deep breathing and awareness of your mind and body. You need to control your mind, slow down your thoughts, and allow negativity to go off. When thoughts come up, do not get carried away. These thoughts may be of worry, anxiety, or fear; however, try to ignore them and return to your breathing.&nbsp;Recent research has shown that&nbsp;<strong>mindfulness meditation&nbsp;</strong>improves your emotional intelligence which eventually leads to overall well-being, better mental health, and job satisfaction. This&nbsp;<strong>self-meditation technique</strong> also enhances the quality of sleep.</p><h3><strong>3. Mantra Meditation</strong></h3><p>It involves chanting of mantras either loudly or silently and is usually practiced in Indian tradition. Silent mantra meditation is also called transcendental meditation and is the best&nbsp;<strong>self-meditation technique</strong>. You can use the mantra of a deity, or it can be a simple word like ‘OM.’ For mantra meditation, sit comfortably in a quiet place, close your eyes, and say the word slowly and repeatedly. You can split the mantra and repeat the half mantra while inhaling and the rest half mantra while exhaling. For example, if a mantra is chanted as ‘SO HUM,’ you say ‘SO’ as you inhale and ‘HUM’ as you inhale.&nbsp;The chanting of mantra as a<strong> self-meditation technique</strong> will quieten your fears, transcend the mind, and thereby help you cope with the mental hardships.</p><h3><strong>4.&nbsp; Healing Meditation</strong></h3><p>Our emotions have a significant impact on our bodies. What we feel inside is usually reflected outside. It has been noticed that constant mental stress leads to diseases like high blood pressure, diabetes, obesity, etc.&nbsp;<strong>Healing meditation&nbsp;</strong>often helps to reduce chronic pain and other medical conditions. A study has shown that healing meditation helps to reduce stress and produce positive life changes and thus proved to be one of the best&nbsp;<strong>self-meditation techniques</strong>.</p><h3><strong>5. Visualisation Meditation</strong></h3><p>This technique focuses on boosting the feelings of relaxation, calmness, and peace by visualizing cheerful scenes or images. You need to imagine the scene using all your five senses. This&nbsp;<strong>self-meditation technique</strong> will surely motivate you towards your goals as sometimes this technique also involves picturing yourself achieving a specific goal.</p><h3><strong>6. Progressive relaxation meditation</strong></h3><p>When you have stress or worry, your body muscles generally tighten up. Progressive muscle relaxation helps you release muscle tension and makes you feel more relaxed. It is a simple&nbsp;<strong>self-meditation technique</strong> that works through the entire body. You need to concentrate on one muscle group at a time and release the tension. You would notice that the muscles have relaxed momentarily. Over a while, with practice, this technique is expected to relieve stress and anxiety and help you reduce your fatigue levels.</p><h3><strong>7. Morning Meditation</strong></h3><p>You can meditate at any time in the day. However, early morning, before you have your tea or coffee, is the ideal time for meditation. This is because your mind is comparatively free and more clear in the morning.&nbsp;<strong>Morning meditation</strong> is an energy booster that will make you feel more awake and alert. This&nbsp;<strong>self-meditation technique</strong> could be practised every day as soon as you wake up.</p><h3><strong>8. Guided Meditation</strong></h3><p>In this technique, an expert teacher guides you in person or via audio or video. So, it is considered one of the best&nbsp;<strong>meditation techniques for beginners</strong>. In this&nbsp;<strong>self-meditation technique</strong>, the teacher will take you through the dynamics of the mind and will explain meditation techniques and their benefits in our everyday life.</p><h3><strong>9. Walking Meditation</strong></h3><p>When you have trouble sitting still in one place, walking meditation is most suitable as the&nbsp;<strong>self-meditation technique</strong>. Some people may find that if they try to sit still, it makes their anxiety worse. In such cases, consider walking meditation. You can do walking meditation anywhere and anytime. Don’t consider it as a simple walk. Here you walk with attention and intention. You walk with an open heart, goodwill and just go with the flow. Maintain mindfulness as you walk. Don’t talk on the phone when you walk. This technique can also be easily practiced by<strong>&nbsp;</strong>beginners.</p><h3><strong>10.&nbsp; Yoga Meditation</strong></h3><p>Yoga is not just a form of exercise; it is the training of both mind and body, as well as a holistic&nbsp;<strong>self-meditation technique</strong>. Yoga includes different forms of activities and different body postures (asanas), and performing them actually leads to meditation as they are performed with conscious breathing. Different yoga meditation poses involve activating poses such as sun salutations (Surya namaskar), body balancing poses, stretching poses, as well as bending poses. So a conscious concentration and relaxation with a steady asana pose will help to bring you to the state of meditation. This&nbsp;<strong>self-meditation technique&nbsp;</strong>is believed to promote overall mental as well as physical well-being.</p><p>All you need to do is combine any of the&nbsp;<strong>self-meditation techniques&nbsp;</strong>with your current lifestyle choices. Also, remember that regular exercise, healthy food choices, and sound sleep will enhance the positive effects of meditation. Be with nature, get some early morning sunshine, spend quality time with your family members, and always have a positive attitude to achieve inner peace.</p>

TOP 10 SELF MEDITATION TECHNIQUES TO GAIN INNER PEACE

Struggling to find inner peace? Learn the top 10 self-meditation techniques that can help you calm your mind and improve your well-being. Start practicing these simple methods today for a more balanced and peaceful life

10 Effective Self-Meditation Techniques for Achieving Inner Peace

<p><strong>Yoga For Diabetes: Here are the top 9 yoga asanas. Learn more about the yoga asanas for diabetes, the benefits of yoga for diabetes, and tips to follow.</strong>&nbsp;</p><p>Diabetes occurs when your body does not secrete or produce enough insulin and also when the insulin does not work efficiently. Consequently, you suffer from increased blood sugar levels that create health hazards. To top it all, most people are plunging into stress, anxiety, depression, and obesity, which are indeed some of the few root causes of diabetes. Therefore, we will talk about some of the best yoga asanas or postures that help in dealing with the root causes of diabetes and control diabetes itself.</p><h2>WHY SHOULD YOU TAKE TO YOGA?</h2><p>Yoga has been passed down from generation after generation as a 'secret healing technique' for the mind, body, and soul. Ayurveda believes in the holistic development and improvement of all three, and so a lot of importance is showered on Yoga because of its effect on them. Besides, there is no bar in Yoga, and anyone can take to it and dwell on its advantages. Just remember to practice only under a trained Yoga trainer until you are confident enough to do it independently.</p><p><strong>YOGA ASANA FOR DIABETES</strong>&nbsp;</p><h2>EFFECTIVE YOGA ASANA/POSTURES:</h2><h3>a.&nbsp;MOUNTAIN POSE:</h3><p>Stand straight with your arms stretched out by your side with feet lying flat on the ground. You can slightly part your feet if you face a problem in balancing yourself. Tuck in your tailbone and breath in with your arms extended outwards with the palms up. Bring your arms down when exhaling slowly.</p><h3>b.&nbsp;SEATED FORWARD BEND:</h3><p>Sit on your yoga mat with your legs stretched out and body straight. Put your feet together and stretch out your hands. Hold your feet with your hands and slowly bend forward with your head down. Try to let your nose touch the knees till you feel a slight stretch on your backbone.</p><h3>c.&nbsp;DOWNWARD-FACING DOG:</h3><p>Begin with standing straight in one place and balance yourself. Put your hands up in the air and bring down your body to form an inverted 'V.' Keep your tailbone up, bend down your head, and stretch your limbs. Press down your hands and feet to the ground while your tailbone still points upwards.&nbsp;</p><p>If you feel the strain in your calves, then slightly raise your heels. Relax by sitting or standing only to repeat the posture after a while.</p><h3>d.&nbsp;SUPINE SPINAL TWIST:</h3><p>Lie down on your back and bring your knees close to your chest together. Stretch your arms on the sides and twist your body till your waist on one side alternatively.</p><p><strong>YOGA EXERCISE FOR DIABETES</strong>&nbsp;</p><h3>e.&nbsp;CHILD’s POSE:</h3><p>Sit on the mat with your legs folded backward. Rest your hands on your thighs and breathe easy.&nbsp;</p><p>Then stretch out your hands and slowly lower your body on the floor. Put your head down, and do not stress yourself if your head does not touch the ground. Hold yourself in this Yoga asana for 10-20 seconds with easy breathing. Keep your backbone stretched out while trying to keep your buttock as low as possible. It is a great way to relax in between two tiring exercises.</p><h3>f.&nbsp;BRIDGE POSE:</h3><p>Lie down flat on your back with your hands resting by your side. Gradually bring your feet close to your buttock and press your body upwards with your hands. Rest and balance your body on your feet and neck.</p><p>Once you have lifted your body, then hold yourself in the air for a while with your hands under your body to give you a better balance. Breathe easily all through and rush while doing this one.&nbsp;</p><p>This posture is a little tricky, so if you are uncomfortable, then give it a pass.</p><h3>g.&nbsp;PLANK POSE:</h3><p>Begin with lying flat on your belly with your body stretched out straight. Put your face down and breathe easy. Make your feet stand directly on your toes and fold your hands right beside your chest with palms down. Once in this position, slowly push your head up and then your torso by pressing your palms down. Do this till you feel a little pressure on your tailbone and your abdominal muscles feel the stretch.</p><h3>h.&nbsp;TREE POSE:</h3><p>To perform this Yoga asana, stand straight with your hands by your side and feet lying flat on the ground. Breathe and relax, then slowly fold your hands before your chest in a ‘namaskar’ and lift one leg to your knee. Then rest the foot on the other thigh and form a triangle. Balance yourself well on your own or by holding a wall. Relax this leg by repeating the same as the other one.</p><h3>i.&nbsp;CORPSE POSE:</h3><p>This yoga exercise should be done right in the end or in between if you feel exhausted. Better known as 'Shavasana,' the corpse pose is the easiest to perform. Lie down straight on your back with relaxed arms and legs. Put your palms out and facing up. Breathe as easy as you can till you have completely relaxed your mind and body.</p><h2>BENEFITS OF YOGA EXERCISES:</h2><p>These yoga exercises have a lot of merits because they</p><p><strong>1.</strong>Help in the natural secretion of insulin; thus, keeping your diabetes under check.</p><p><strong>2.</strong> Tend to lower the blood pressure level.</p><p><strong>3.</strong> Reduce the use of medicines.</p><p><strong>4.</strong> Stimulate the organs for their better functioning.</p><h2>TIPS TO REMEMBER:</h2><p><strong>1.</strong> Breathe easily while doing the Yoga exercises</p><p><strong>2.</strong> Do not over-stress yourself.</p><p><strong>3.</strong> Stay hydrated</p><p><strong>4.</strong> Refrain from overeating right before the exercises</p><p><strong>5.</strong> Do not run or start walking immediately after the exercises.</p><p><strong>6.</strong> Prohibit from exercising if you are unwell.</p><p>We hope that these Yoga exercises will help bring down your high blood sugar level and maintain your body weight. Yoga makes you feel relaxed, along with imposing positivity in your body. Keeping a calm mind, free from tension and worries, is also mandatory to ensure that your blood glucose does not affect your health and that the insulin secretion takes place correctly. To enjoy the Yoga asanas to the utmost, get your friends and family involved during your sessions!</p>

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