All it takes is 10 minutes

Are you dreaming of getting into a daily mediation practice, but you just don’t know where to start?

Have you tried meditation again and again and given up again and again?

Or, maybe you  want to get into a daily practice,  but you feel overwhelmed  just thinking about it?

Maybe you feel so stressed that you think it would be impossible? Look at this….

Breathe

Breathe

 

I came across Andy Puddicombe, the creator of GET SOME HEADSPACE –   a mindfulness meditation program online. He has THE most pragmatic, fantastic and down-to-earth approach to meditation you will ever find!

The benefits of taking just 10 minutes out of your day to meditate, are tremendous.

I love and live my meditations – this time of my day, reserved for me, is a way to reconnect and tune in, it’s my sanctuary. In a busy life with lots of balls in the air, this is what makes me feel grounded, connected and reconnected.  It’s really not just about me, when I’m more in touch with me, I’m more in touch with my children, my family, friends, the people I work with and meet during my day. I’m able to be truly present with the world. 

These are some of the side-effects you may experience when meditating.  Be aware, you may feel more:

  • calm
  • clarity
  • laughter and happiness
  • energy
  • creativity
  • flow

Mindfulness meditation:

  • Reduces stress
  • Reliefs anxiety
  • Helps with depression
  • Boosts your immune system
  • Improves your sleep
  • Helps with Addiction
  • And even PTSD

And all it takes is 10 minutes!

Andy Puddicombe has created the Get Some Headspace program – which starts with a 10 minutes for 10 days program and it’s FREE for you to download HERE

Read how mindfulness meditation may be more efficient than drugs to treat anxiety and depression, HERE

10 tips on how to establish a meditation practice – read them HERE 

More articles on meditation HERE

The Danish/American documentary,  FREE THE MIND  about how meditation changes the brain, see the trailer and read more HERE

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This Year – Spoil yourself

Another sparkling fresh and new year has arrived.  And with that often comes the ambitious New Year’s resolutions….

I don’t really believe in New Year’s resolutions! Why?  Because so often they become yet another thing we can hit ourselves on the head with, be disappointed in ourselves about, and another proof that we have not lived up to expectations, and so on …….

Instead I’m a great believer inspoiling others including myself and when it comes to new years resolutions I much prefer to look at it this way:

In 2014, I will spoil myself by:

  • taking even more morning runs especially just while the sun is rising
  • drinking more healthy delicious green juices
  • doing more mindfulness meditation
  • participating in a hot yoga class
  • eating more plant -based meals

This approach is so much better to me than carving out hard-core goals in stone. Goals that I force down my throat, pressure myself into, and beat myself up with afterwards because I didn’t follow through with them.

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And by the way – it’s not selfish to spoil yourself, actually, you become a much more pleasant person to be with. You will spread your smile and laughter more often and your relaxed and contented being will be contagious and help others feel at ease and happy too.  And you will be so much better at spoiling others! 

What will you spoil yourself with in 2014?

May your 2014 be a wonderful one full of moments where you spoil yourself!

HAPPY NEW YEAR!

On another note – my article Balancing life with Mindfulness is now in Allthingshealing and you can read it here 

Mind over Medicine

Thank you for all the bloglove I am receiving! I apologize for not replying to comments and email messages as promptly as I would like to, but please know that your love and messages are like honey poured directly into my heart and healing tonic for my soul!

I am doing what I need to do right now – taking time to slow down, creating space to listen to my heart, to meditate, to write, spending time with people  I love – doing the things I know will assist my body in healing.

I feel the benefits in many ways –  less pain, more laughter, more ideas coming to me, more creativity, wanting to dance and do somersaults on the lawn….. 🙂

I would like to share a book title and a TED talk – by Dr. Lissa Rankin

Dr Lissa Rankin speaks my language – re-afirming to me, just how important it is to listen to the body. How important emotional health is to our overall health – it’s not a separate entity – emotional health is the foundation of health.

Dr. Lissa Rankin is wildly inspiring. I hope you enjoy!

 Lissa Ranking M.D.

Another thing I want to tell mention, is that the famous VVP Virtual Vegan Potluck, will take place on the 16th of November.  If you are into healthy eating or simply wants inspiration to a healthier diet – the VVP is a mecca of great inspiration!

Read more here –   http://virtualveganpotluck.com/november-2013/

Yoga

One of the best things that I remember from my childhood is my mom’s passion for yoga. Often I would  join her on the mat and try to copy her poses. I could walk on my knees, put my legs behind my neck and stand on my head. Not so much anymore….. 🙂 — but I have always wanted to start yoga and get into the yoga groove. My problem is, I really don’t enjoy big, filled-to-the-brim yoga studios.  I like to be in my own space, I like the peace, and I like to enjoy yoga when it fits into my schedule.

Breathe

Breathe

That is why I was so happy when I found Myyogaonline and Doyogawithme.

Two fabulous programs, videos of different lengths, different levels, different styles, different teachers – you pick and choose what fits you best.

I absolutely love it!

Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it. Rumi

There are so many benefits to doing yoga. It’s quite amazing what happens in just a few moments of deep breathing, slowly moving the body into poses, simply being on the floor reduces stress and before you know it, you feel more relaxed!

P.S  Please listen to your body and don’t do too much – let your body be your guide!

Here are some great articles about the benefits of yoga:

One from Harvard University on how yoga helps reduce stress and anxiety.

Another by Science Daily, an interesting study shows that yoga reduces stress and anxiety among prisoners and has a positive effect on impulsive behaviour.

And a third by the Yoga Journal about the overall health benefits

On a finishing note – I am moving my blog to be self-hosted – this means my blog might be down for a day or so – Looking forward to seeing you over there 🙂

Give yourself a break

When did you last spend 10 minutes doing absolutely nothing? Just 10 minutes?

We are busier than ever, running faster and faster, expecting more and more from ourselves.

 

Wishing you a wonderful weekend!

Each Morning a New Arrival

 

The Guest House by Rumi

This being human is a guest house.

Every morning a new arrival.

A joy, a depression, a meanness,

some momentary awareness comes

As an unexpected visitor.

Welcome and entertain them all!

Even if they are a crowd of sorrows,

who violently sweep your house

empty of its furniture,

still treat each guest honorably.

He may be clearing you out

for some new delight.

The dark thought, the shame, the malice,

meet them at the door laughing,

and invite them in.

Be grateful for whoever comes,

because each has been sent

as a guide from beyond.

Balancing life with mindfulness

I don’t know about you – but my meditation practice went down the drain as we got into summer with the kids being home, guests arriving, dog sitting, trips away from home and things going on all the time.

Meditation is one of those things that is as important to me as brushing my teeth. It is where I reconnect with myself, find balance, tune in to my core, listen to the songs of my soul and come home.

When I get out of my life-balance rhythm, I suffer and it leads to unrest in my body. As a result, I get stressed, I feel grumpy more often, feel restless. I get distracted and feel disconnected. I may overeat, convince myself I don’t have time to run or that I really, really need that bag of chips!

When this happens, I know it’s time for me to reconnect with myself, and one of the best ways I find, is mindfulness meditation.

In an earlier post I wrote about how meditation changes the brain – how meditation keeps us clam and grounded long after we finished mediating. It helps us stay calm and focused, even in stressful situations. The situation is very much like the way that running helps us to burn fat even in between runs and while resting, because our muscles have become a fat burning furnace. The same happens in the brain when we mediate – and even after just a short period of time it is possible to see changes in the brain. The propensity for relaxation becomes larger and it becomes easier to find back into the same peaceful place within, just as we experience during meditation.

I know that in beginning meditation may very well feel inside like Times Square during rush hour! It takes a while to find the calm and it is important to remember that meditation does not mean that the mind is totally quiet. As my mediation hero, Jon Kabat-Zinn, says: “If you have a mind, it is going to wander”! When the mind wanders and you start thinking about shopping lists, who is driving the kids to soccer, what you should have said to someone or should not have said, when you start telling yourself you will never learn to meditate and you don’t need it anyway – the trick is, to return to the breath – again and again, without judgement.

I have downloaded my meditations to my phone so I can hear them whenever I need them – 5 min, 10 min, 15 min 20 or 30 minutes meditations – voila no excuses.

The latest addition to my collection is a Mindfulness Meditation App – it has 4 guided meditations 3 min, 5 min, 15 or 30 min – it also has 4 silent meditations and a guided Body Scan. You can set it so that at certain times, it reminds you that it’s time to meditate. It can even poke you at certain intervals to remind you to be more mindful and allowing yourself to be exactly as you are – not escaping life as it is, but to be mindful in the moment.

For years I have used Jon Kabat-Zinn’s  mindfulness meditations and I never get tired of them

Here is a workshop Jon Kabat- Zinn gave at Google some years ago

Mindfulness Meditation

Meditation is a great life skill, one that is part of a balanced life. For example, I feel that meditation ought be taught to children in school, along with math, PE and social studies!

Mindfulness meditation has been, and is, an important part of my life. It is one of the elements in my life that keeps me healthy, sane and adds balance to my life. It is as important to me as cleaning my teeth, eating well or going out for a run. I can live without it, yes, but …………….

when I feel stressed and imbalanced, when life is overwhelming, hectic or confusing; meditation, is a way to effectively find balance again. Breathing mindfully, even just a few deep breaths.  Sitting in mindful peace, even for only a few minutes, can make a difference, and I can feel the balance, peace and life-connection again.

Often I meet people who say “oh, I so wish I could get into a meditation practice but …….. I don’t know how, and every time I try my mind keeps racing – so I must be doing it wrong and I am also too busy, but I so wish that I could”.

I think that we all long for quiet space – we crave it. Meditation is such a great way to get it!

But we tend to have this illusion that meditation has to be done just right, sitting down on a mountain, cross-legged, for hours and years, with a perfectly blank and quiet mind. So many give up before even trying. And even if we give it a try, then we experience just how busy the mind is, thoughts bombard us with, what do I cook for dinner, oh, he won’t like that, I need to remember to buy washing powder, I should have asked…, I have to remember to call……etc. When this happens, we think we are doing it wrong, and give up, not realizing that is actually quite natural and part of it. The mind is a wanderer and we will think of a billion things while we meditate, thoughts come and go, feelings come and go, sensations come and go.

As Dr. Jon Kabat-Zinn, PhD, a researcher, a scientist and a teacher of mindfulness meditation says, ” if you have a mind it is going to wander“. We are not doing it wrong, we are just human with a wandering mind. Simply observing that there are different thoughts coming, without following the thoughts, just noticing and going back to the breath. Don’t strive, let whatever happens, happen – just notice and be mindful with what happens, without analyzing or judging it, then return to the breath.

Dr. Kabat Zinn has been an amazing inspiration for me on my meditation path! What I like about mindful meditation is that it is simple – there is no right or wrong – it is “just” being – it is straight forward and down to earth. Dr Jon Kabat-Zinn makes meditation simple and obtainable – he removes the mystic part and makes it easy, durable and fun. Something for everyone!

Meditation can be done anywhere and anytime, sitting cross-legged on the floor or on a chair, on the bus or in the airport, walking, standing in a line up or laying down.

This YouTube is a workshop he did at Google – it is full of great and inspiring information. I hope you will enjoy it.

12 years ago, when I first started meditating I bought Jon Kabat-Zinn’s  CDs and I have used them ever since. They are so helpful when you start out and still to this day, I use them – fortunately, before I wore the CDs out, I added them to my iPhone and  listen to them when I need it.

You can read more about the CDs here

You may also want to read these two other blog posts I wrote on meditation :

Compassion 

-Meditation changes the brain

Compassion

Last week I wrote about Dr. Richard Davidson, a neuroscientist and researcher of meditation. His research shows how meditation changes the brain and benefits us profoundly. Fascinating to find research that actually proves there is something we can do right here, to improve overall health. Meditation is one of them.

Dr. Davidson has been looking at war veterans who are suffering from post traumatic stress disorder and anxiety. If you did not get a chance to read it, here it is

Today my post is about the connection between meditation and compassion. Dr. Davidson’s research shows that our ability to be compassionate, increases when meditating regularly and our capacity actually increases the more we meditate.

Compassion, including self-compassion! is such an important capacity  – when we are met with compassion, we are more relaxed, we are happier, we perform better, we laugh more, we enjoy life more -we grow and feel nourished. When we feel compassion, we are better parents, friends and lovers.

The Dalai Lama heard of Dr. Davidson’s research and invited him to Dharamsala India, to interview monks with extensive experience in meditation. Davidson was amazed by the level of compassion he experienced there.

I hope you will give yourself time to see this interview about compassion, with Dr Davidson here – it is a great interview!

Meditation is an act of self-compassion. It fulfills a need – a deep underlying need for just being, in peace and stillness. When we satisfy our needs and allow ourselves to be with whatever is, we reconnect to love and compassion residing inside us. Research shows that it builds the area in the brain, adding to the capacity of compassion.

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion”  The Dalai Lama

Meditation changes the brain

I recently read some research concerning how meditation affects and supports us. I always find it encouraging to find research that proves it is possible to improve our health and life-balance naturally – research that challenges and changes the way we think of the world.  Professor of psychology and psychiatry, Dr. Richard Davidson, a pioneer in the research of neuroscience, has made revolutionary discoveries. He became fascinated with meditation in the 60s and has been meditating since he was a medical graduate student at Harvard University. He is passionate about meditation and his research concentrates on how meditation affects us and changes the brain.

Professor Richard Davidson’s latest research has been with war veterans from Iran and Afghanistan. Soldiers who returned home with deep traumas and wounded souls, suffering from post traumatic stress disorder and high anxiety. He studied how meditation affected them. And he has shown that meditation has a tremendous positive effect on the war veterans suffering from  PTSD and anxiety.

His research shows that the brain is elastic and that it is an organ that is transformable.

A Danish Documentary (in English) called Free The Mind, has been made about Richardson’s work – it has just been released.

Free The Mind – read more about the documentary and see the trailer here 

“You should sit in meditation for 20 min a day -unless you are too busy, then you should sit for an hour” – Old Zen adage