DEJAN DAVCEVSKI: “Practice Deep Breathing Each Day For 5 Minutes!”

MOST PEOPLE DON’T KNOW HOW POWERFUL DEEP BREATHING CAN BE.

The past couple of months we focused on activities you should do, how you should improve your nutrition and eating habits.

This month we will do something easier and simpler, however, something that has possibly the highest potential of improving the quality of your life.

Most people don’t know how to breathe properly.

They do not activate their full breathing capacity. However, when you breathe fully you refresh your whole being.

You won’t believe how good you will feel just after 1 minute of deep breathing. If you manage to make it a daily habit you will drastically improve the quality of your life.

Practice deep breathing each day for 5 minutes!

The best time to do this is different for everyone and different days might even demand different moments when you should practice it.

However, if you want to make it a habit, choose what’s better for you, mornings or evenings, and create a reminder to take deep breaths for 5 minutes.

Find a relaxing position, or you can do it standing if you can’t find where to sit. And just breathe. Inhale fully in 3 seconds, hold 4 seconds, exhale in 5 seconds.

Do this for 5 minutes each day and notice how you feel after each session. This is a powerful habit for relaxation, bringing mind clarity and refreshing your emotions.

It’s also purifying for your body and spirit as deep breaths activate your full breathing capacity and take away negativity.

 

~via LifeCoachCode.com

LJ VANIER: “6 Surprising Benefits of Crying (or Why It’s So Important to Have a Good Cry)”

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When was the last time you had a good cry?  Most folks see watery eyes as a sign of emotional weakness, however, confronting your emotions requires a great deal of strength in the form of personal vulnerability.

Amidst a continuous stream of salty tears slowly sliding down our check, making our eyes puffy and temporary blurring our vision, do you ever wonder what emotional or physical benefits this suspended state of helplessness could have on our delicate and fragile physic?

Well, grab a tissue if you have to and read on to learn some surprising benefits of crying.

1.Crying Releases Toxins

Crying is known to have both physical and mental cleansing effect. The tears that are produced by stress aid the body in getting rid of the stress hormone known as cortisol.

Just like other exocrine processes like urinating, exhaling, sweating, toxic substances are released from the body when we cry. Pain reducing protein prolactin, adrenocorticotropic hormones, and the endorphin leucine-enkephalin are the major chemicals present in emotional tears.

2. Crying Improves Vision

It has been confirmed that tears made by the lacrimal gland can clear up our vision by lubrication the eyelids and eyeballs. Vision can become a little blurry when the membranes of the eyes are dehydrated.

Tears bathe the surface of the eyes which keep it moist by washing away debris and dust. Crying can also guide against the dehydration of various mucous membrane.

3. Anti Bacteria

Crying can also be a good way to get rid of bacteria. Tears are known to contain lysozyme — a fluid also found in semen, human milk, saliva, and mucus that kills almost 90 percent of all type of bacteria within 10 minutes.

Studies have also shown that strong antimicrobial powers can also protect against intentional anthrax contamination. Lysozyme can kill some bacteria by completely destroying their cell walls the rigid outer shell that is known to provide a protective coating.

4. Mood Improvement 

Tears can improve our mood better than any current antidepressant available in the market.

A study in 2008 from the University of South Florida discovers that crying can be self-soothing and elevate the mood better than any antidepressant in some cases. The shedding of tear can dramatically improve the mood of over 90 percent of all cries compared to just eight percent who reported feeling worse after crying. Individuals with an anxiety disorder were less likely to experience any positive effects after crying.

5. Relieves Stress

Even if circumstances still remain the same, a good cry can provide a feeling of relief. Crying is general known to release stress hormone or toxins from the body which can significantly reduce tension.

It is generally believed that crying is a better alternative to punching the wall. Crying is a safe and effective way to deal with stress as it provides an emotional release of pent-up negative feeling, frustration and stresses.

6. Communication Boost

Crying can convey what words cannot express, most especially in a relationship.  This is mostly obvious when a person in the relationship is having a different reaction to a situation that isn’t too transparent until tears begin to show. It is at the very moment one person burst into tears that conversation shifts towards the emotional aspect. Crying can quell a fight and emphasize points not conveyed in words or simply underscore the significance of the feeling behind the dialogue.

In conclusion, a good cry can naturally heal us both psychologically and physiologically.

 

 

 

 

~via isoulscience.com

ALEXA PELLEGRINI: “Be Simple: 6 Philosophies For a Stress-Free Existence”

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In our fast-paced society, getting a breather is almost impossible — even when you are struggling for air. Today is the day to throw yourself a lifeline and recognize this simple truth: stress is created within the root of the mind. Believe it or not, you can re-frame your thinking and take back control from your stress. Infuse these 6 philosophies into your daily routine to achieve a blissful, stress-free life.

1: Release Your Control

Everything in the Universe has a natural order. By honoring this balance, you are one step closer to achieving a stress-free lifestyle. When you take excessive control over your life or the lives of others, you are creating an imbalance in your environment that may cause tension, irritability and damaged relationships. An overwhelming desire for control stems from an inability to trust yourself and your ability to face life’s challenges. Trusting yourself allows you to gain the confidence to have faith in others and accept the unknown. When you recognize the Universe’s powerful ability to realign what is out of order, the anxiety of yesterday will become a distant memory.

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2: Appreciate the Simple Things

We live in a chaotic world filled with stress that we create. When we overemphasize the material, we lose touch with some of the simple, beautiful things life has to offer: observing nature, indulging in laughter, the joy of good food and connecting with loved ones, to name only a few. By reconnecting with life’s simple foundations, you will find your center and naturally attract abundance. Remove yourself from the ‘Matrix’ of unnecessary stress created by society — call an old friend, watch a comedy, take a walk and infuse love into the food you cook.

3: Observe the Long-term Horizon

When we are stressed, we may fail to observe the long-term horizon and focus instead on the chaos of the present moment. In order to combat anxiety, it is important to observe life on a long-term scale. Imagine yourself in this moment several years from now. Will you be the same person, struggling with the same stress? Taking a moment to consider the future will eliminate irrational thinking. Life evolves, and so will you — and your stress! Your struggle is temporary, and there is a solution.

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4: Meditate on Prosperity

Visualization is key to manifestation. Money is a common source of stress, but simply meditating on prosperity can relieve unnecessary woes. Each day, take a moment to meditate on money as an energy — visualize your body as a magnet that attracts money to it! Worry is just as problematic as greed. Financial fears create an imbalance deep within the self, perpetuating the subconscious idea that money is abstract and powerful. Recognize money as an accessible energy that exists around you. Easing financial stress is as easy as meditating on the fact that you deserve the money you need.

5: Love Who You Are

The energy we release is returned to us in a mirror-like effect. If you find yourself stricken with low self-esteem, this negative energy is expelled into your environment and prevents you from getting the respect and happiness you deserve. Loving yourself yields a stress-free existence — imagine how simple life could be if you made peace with yourself! Encourage yourself with positive self-talk and take care of yourself – get enough sleep and decompress by doing activities you enjoy. Above all, never place conditions of happiness on ‘if’ statements. ‘If I lose 10 pounds, then I will be happy’ is an excellent example of a statement that can create unnecessary stress in your life.

Stress-Fress

6: Embrace the Change

When life throws us a curve ball, our first instinct may be to resist the change and cling to what is familiar. Ironically, this worsens stress — resisting change is akin to trying to push against a brick wall! The Universe brings us change as a gift, yet we see the gift of change as a problem or something to fear. When you embrace change in your life, your stress will diminish as you accept that everything must evolve in order to grow, including yourself. When you encounter feelings of anxiety about change, remember that even the most difficult of changes have an underlying gift.

 

 

 

 

©Universal Copyright 2015 is authorized here. Please distribute freely as long as both the author Alexa Pellegrini and www.QuantumStones.com are included as the resource and this information is distributed on a non-commercial no charge basis.

L.J. DEVON: “Meditating For Just A Few Minutes Each Day Reduces Stress While Boosting Feelings Of Happiness”

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We are constantly taking information in through our corporeal senses. Technology and social media are constantly streaming noise, beliefs, news and chatter into our hearts and minds. When we stop to meditate, all the noise dissipates. In this moment, we can now take a deep breath and listen.

In the stillness, in the quiet, everything changes. We are no longer dependent on information from our material world. When we stop, listen and breathe, we can begin to connect with ourselves on a much deeper level.

As we focus our attention inward, into imagination and visualization, relaxation ensues. The heart and the mind are put at ease. As breathing slows, as tension is released, blood pressure can normalize. In this state, our greatest fears and anxieties can be addressed.

Meditation benefits mind, body and spirit

In the January 2014 issue of JAMA Internal Medicine, researchers published a comprehensive review on the benefits of meditation. Not only is meditation observed and documented as a way to relieve anxiety, but it can also be used as a means to reduce pain and manage depression. These benefits are all possible because the sympathetic nervous system is engaged and regulated more effectively for important functions such as oxygen intake through deep breathing, a steadier heart rate and lowered blood pressure.

Burke Lennihan, a registered nurse who teaches meditation at the Harvard University Center for Wellness, says the benefits of meditation extend beyond just the physical. “True, it will help you lower your blood pressure, but so much more: it can help your creativity, your intuition, your connection with your inner self,” she says.

Various forms of meditation help people heal in different ways

Many people, not recognizing it, have engaged in forms of meditation throughout their lives to cope with big decisions and life changes. Walking meditation or prayerful meditation are two common examples where one tunes out of the material world and focuses the mind, heart or breath. The benefits of meditation are even more powerful when practiced regularly as a discipline.

Concentration mediation teaches one how to direct and focus the mind to achieve desired results. Mindfulness meditation helps one address the negative thoughts that enter the mind so they can be dealt with in a healthy manner. Heart-centered mediation helps one bring awareness to the powerful energy center in the chest, helping one manage emotions and relationship difficulties. In Tai chi and qigong, mediation is combined with physical exercise to enhance breathing and focus. In transcendental meditation, one repeats a mantra, whether it’s a word, phrase or sound, to quiet thoughts and to achieve greater awareness of oneself and the connection to all living things.

Burke Lennihan says that the most powerful experience is when two or more people gather to meditate. When a teacher is present, a verbal guided visualization can be initiated to stimulate the meditative experience of individuals and the group as a whole. Giving feedback after a group meditation, whether to the group as a whole or to a friend, is a powerful experience as well, as illusions and judgments of one another are shattered.

Lennihan says meditation doesn’t have to be complex. It can as simple as doing deep breathing exercises. Meditation can be a launching pad to connect with oneself, filter out negativity, deprogram from social conditioning, or connect with others on a deeper level.

Lennihan says that it’s great to start with 10 minutes of quiet time each day, and to set aside a safe, quiet place. “You’ll build up a special feeling there, making it easier to get into a meditative state more quickly,” she says. Symbols, photos, candles, herbs, crystals, essential oils and articles of nature are often used to surround a meditation practice to make the experience more personal, centered and meaningful for the individual.

The practice of meditation is an important healing art that can be a useful vehicle for finding inner calm and inner strength in the most stressful situations in life. These self-control techniques can help one manage stress more effectively, slow the aging process and create more positive interactions with others.

~via NaturalNews.com