Archive for the ‘Meditation’ Category

28
Apr

Stress Reduction Techniques – Breathe or Die and I’m Dead Serious

   Posted by: Dr. Tonia Mitchell ND Tags: , , , , ,

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This is the third in a three-article series about stress.  First, we looked at the sources and symptoms of stress then we looked at the physiology of stress.  Now we will explore ways to help your body cope with stress reduction techniques.

As I discussed in the previous two articles, our adrenal glands are in charge of producing hormones that help us cope with stress.  With chronic or repeated stress the adrenal glands can become quite worn out and will not be able to produce these hormones any longer.  The other outcome of chronic stress is elevated levels of hormones in your system that are only meant to be elevated for short periods of time.  In the long run, these hormones make you sick.  The best way to support the adrenal glands is maintaining a daily routine.  The adrenal glands LOVE this like you love your morning coffee.  Try to eat, sleep, exercise, work and study at the same time every day – even on the weekends.  I know!  Even on the weekends!

Stress reduction techniques to decrease your exposure to stress:

  • Blood Sugar: Keeping blood sugar levels steady is very important.  Any internal fluctuation is a stress.  Any stress requires work from your adrenal glands.  Any work from your adrenal glands puts out hormones that if elevated for long periods of time can make you sick.  Have I mentioned this? Choose foods rich in fiber such as (a rainbow of) vegetables along with lean protein (poultry, deep-water, wild fish), and healthy fats (nuts, seeds, avocados, olive oil) at each meal to delay stomach emptying .  Try to eat every couple of hours.
  • Stimulants: Sugar, coffee, caffeine and energy drinks are best avoided.  They act like little hijackers that try to take over your physiology.  The constant ups and downs are… guess what?  A big stress to your body as it tries to keep everything in balance.  So the things we do to give us energy actually create more work for our bodies and our poor, little, neglected adrenal glands. Once you improve the health of your adrenal glands you’ll never need another self-medicated pick-me-up.
  • Food Allergies: Food allergies, in fact, any allergy is a stress to the body.  Ask your Naturopathic Doctor or licensed health practitioner to help you figure out what you’re allergic to so you can work towards better health.
  • No: Learn to say it.  Practice with me.  “No”.  See?  That wasn’t so hard now was it?  Learn what your limits are.  Know when your plate is too full and practice graceful ways of saying no.  Your health is more important.
  • Breaks: Take relaxation breaks.  Take personal health days off from work (whether you’re “sick” or are trying to prevent being so).

Stress reduction techniques to increase your stress threshold:

  • Exercise Regularly: We all know we should do it and I can’t emphasize this enough.  Our bodies were designed to move.  Get active; pretend you’re running away from a saber-tooth tiger… otherwise the stress might eat you up!  Get your friends and family involved.  Exercise releases endorphins which are natural pain killers while it also improves your blood sugar control and your mood.
  • Deep Breathing: Another thing we all know, however, most of us don’t breathe properly.  Since it happens automatically we don’t ever think about it.  Put a hand on your abdomen just above the navel and when you breathe in count to four and think about pushing the hand on your belly out with your breath.  Take four counts to breathe out.  Breathe this way 100 times per day – do it when you’re stuck in traffic, waiting at the bank or watching the ads at the theatre before the movie begins.  This is a simple fact: you don’t breathe, you die, and I’m dead serious about that.
  • Play: Do something fun and try to laugh every day.  If it isn’t exercise (always try to get your exercise) then watch a funny movie, have a herbal tea date with a friend, stroll along the beach (if you’re lucky to live by one) or walk your dog.  Take time for yourself because you’ll never “find it.”
  • Delta wave sleep/state: This is a very important state that your brain goes into when you are in deep, non-dreaming sleep.  It recharges our batteries by increasing a hormone called DHEA which helps us grow, detoxify, rejuvenate and restore our energy.  This is part of the reason sleep is so important.  There are even cd’s you can buy that help you get into a delta wave state.  Learn more about DHEA in my article on menopause relief.

The stress reduction techniques listed above are ideas of things you can do to help you decrease your exposure to stress and to help your body cope with the stress that it can’t avoid.  There are several herbs, vitamins and minerals that can help as well.  Talk to a health professional about specifics for you.

Naturopathic medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

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17
Mar

A Guide to The Various Meditation Postures

   Posted by: author1 Tags: , ,

Since ancient times, people have practiced meditation for the numerous benefits it offers. Incorporating meditation into your everyday life could make a huge difference in your mindset and attitude.

Most forms of meditation call for the spine to be straight and the posture to be erect. The explanation for this is that sitting upright encourages the movement of your spiritual energy. This is considered to be your life force.

A straight back is essential to most of the meditation traditions, and is a standard component of the various postures used in this practice. Let’s take a look at some of them.

1. Seated position. The individual sits upright while maintaining a straight back. The head and spine are in alignment and not tilted. The thighs are parallel to the floor. The hands are placed on the arms of the chair or on the knees.

2. Cross legged posture. This is a very common posture; the lotus position is included in this category.

3. Kneeling position. The individual is on the floor in a kneeling position. The buttocks rest on the heels and toes, which are placed side by side. The hands are placed on the thighs.

4. Lying down position. In yoga this is referred to as savasna; it’s also known as the corpse position. The person lies down on the floor keeping the legs unbent and at ease. This posture isn’t that common since it so closely resembles the sleeping position. A person might doze off at times. This is better as a means of reducing stress more so than for meditating.

In addition to these postures, there are several gestures and movements that can be incorporated into the practice of meditation. Among these are hand gestures called Mudras. A theological meaning is at the root of these gestures. Coming from the yogic philosophy, they can impact your consciousness. One illustration is the typical Buddhist hand placement. With the thumbs touching, the right hand is positioned on top of the left hand.

Integrating assorted repetitive actions like chanting, deep breathing or humming also assists in bringing on a state of meditation. Some people practice walking meditation. It’s common to keep the eyes closed or partially open while meditating. However, Soto Zen practitioners perform their meditation with their eyes wide open in front of a wall.

To achieve the advantages of meditation, stick to the advice and training of the kind of meditation you have chosen to practice. Be aware that persistence and acceptance are required to achieve success. This could be of help at times when you find difficulty in meditating, and it will also improve your concentration in daily life.

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26
Jan

Some Easy Ways To Meditate

   Posted by: author1 Tags: , ,

Meditation is one of the most popular ways to relax and unwind from all the different things that our modern lifestyle thinks we can cope with on a day to day basis.

There are a number of easy ways to meditate that can be performed whether you’re at work, in your house or even traveling by car.

These meditation methods are proven to quickly relax without forcing yourself to spend hours trying to relax.

In fact, they’re so simple that you don’t need to set aside a special room, or sanctuary to relax and meditate.

While some people choose to only use one room in their house, meditation really can be performed anywhere.

All you have to do is find a room that will be quiet, or place where there are no distractions. So you’ll need to keep your children occupied, turning off the television, and maybe darken the room. Don’t forget to put your cell phone on silent as well – these have an annoying habit of ringing just at the wrong moment!

Some meditation teachers will say that in order to meditate properly you must sit ramrod straight in a chair and keep your knees bent. If you’re comfortable sitting this way, no problem. But lots of people think that it’s simpler to carry out their meditation whilst they lie down on a bed, or sitting down in their favorite chair. The choice is yours and unless the instructions for your chosen meditation say otherwise, experiment to see which is best for you.

Then it is simply a matter of taking a few long, deep breaths and begin to concentrate on those breaths until your mind chatter fades away.

Remember that you shouldn’t try to force yourself to focus on just one thing, but rather let everything start to flow. After a few days or weeks of practicing it’s simple to begin to meditate in different places and at different times.

Meditation can help in focusing your mind, clear out your mind fog, and simply de-stress after a hectic, busy day.
Discover the best meditation method for you at Meditation Reviews

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