Mindfulness to Reduce Anxiety

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The practice of mindfulness can reduce anxiety. There are a few mediation techniques that will help you sleep better and worry less. First, do breathing exercises. Second, you can find guided meditation videos on YouTube, which will help you relax and clear your mind. Third, you can write all your thoughts in a journal or you can get coloring pages for adults. Coloring will help you forget about your problems and any frustrations that you may have. 

Another technique is to listen to soft music such as classical music, instrumental, or jazz music. Last, you can try aromatherapy. Lavender, Sandalwood, and Vanilla scents which help calm the brain and will help you relax.  

It is not easy dealing with anxiety. Sometimes, taking medications may help for awhile. Therefore, you can practice mindfulness and take one day at a time. Anxiety can happen at any time of the day. Sometimes, we don't know what causes our anxiety. Here are a few links for Mindfulness Meditation techniques. 

Mindfulness-Meditation-Anxiety:

https://bebrainfit.com/mindfulness-meditation-anxiety/

Mindfulness Tricks to Reduce Anxiety: https://www.healthline.com/health/mindfulness-tricks-to-reduce-anxiety#8

3 Quick Mindfulness Pracices to Overcome Worry, Anxiety, and Panic: https://www.everyday-mindfulness.org/3-quick-mindfulness-practices-to-overcome-worry-anxiety-and-panic/

Mindful Way through Anxiety:
https://mindfulwaythroughanxiety.com/exercises/

* Clip art from: http://clipart-library.com/clipart/1181176.htm

Creating a Meditation Room

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In order to create a meditation room, you will need a few items such as cushions, yoga mats, and other items that you like. By personalizing your meditation room, you will feel more comfortable to meditate. You can use diffusers instead of candles. Also, you can decorate your room with family or pet pictures or anything that you like. Make sure your room is not cluttered. 

Keep it simple. The space can be big or small. Also, you can add items that remind you of nature.  

In addition, you can add music to your meditation room. It is recommended to use instrumental music or music without lyrics to help you relax. Another important aspect is to choose the color of the walls. You can use soft bright colors to paint the walls or any other soothing paint color for your meditation room. Last, make sure you have good lighting in your room. 

Here is a checklist from https://sophiewhiffen.com which I found online. In addition, you will find more information about meditation and other free items too. 

Have fun decorating and creating your own meditation room. Make sure you are comfortable in the space or room that you choose.  

Here are some links with more information about creating your own meditation room.

Meditation for you-Create your Meditation Space:

https://www.artofliving.org/us-en/meditation/meditation-for-you/create-your-meditation-space

Amazing Space:

https://www.yogajournal.com/meditation/amazing-space

6 Tips to Create a Meditation Space:

https://www.mindbodygreen.com/0-7199/6-tips-to-create-a-meditation-space.html

10 Ways to Create your Own Meditation Room:

https://freshome.com/2014/12/23/10-ways-to-create-your-own-meditation-room/

Checklist from: https://sophiewhiffen.com

*Clip art from: http://clipart-library.com/clipart/406479.htm

Basic Information about Tai Chi

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Tai Chi is a form of meditation that uses stretching and physical exercise. It helps with your balance, flexibility, and it maintains your strength. Tai Chi uses movement exercises that leaves you energetic. There are different styles of Tai Chi. Each style focuses on different health issues.

Tai Chi is used for self-defense and for slow movement meditation. You are constantly moving with Tai Chi. It is a safe practice and anyone can do Tai Chi. This form of mediation can be done outdoors or indoors. Tai Chi is based on Chinese philosophy of cycles and balance. 

Tai Chi focuses on the Yang and the Yin energies. The Yang energy is the light of the sun and the Yin energy is the dark side of the moon. Together these energies complement each other. Before starting Tai Chi, it is recommended to do warm up exercises. This will put less stress on the muscles and other parts of the body. 

After practicing Tai Chi, you will feel less stress, less anxiety, and you will have better circulation. Tai Chi improves your strength, improves your movement, and it improves your health. Tai Chi uses movement and deep breathing while meditating. Before doing Tai Chi consult a health care provider. Here is more information about Tai Chi for beginners. 

Tai Chi Benefits for Beginners:
http://www.beginnerstaichi.com/tai-chi-benefits-for-beginners.html

Tai Chi Overview:

http://www.americantaichi.net/TaiChiOverview.asp

What is Tai Chi for Beginners:

http://www.beginnerstaichi.com/what-is-tai-chi-for-beginners.html

* Free Clip art from: 
https://www.freeclipartnow.com/signs-symbols/yin-yang.jpg.html

What is Yoga and Tai-Chi?

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Yoga makes you aware of your breathing and aware of your energy.Yoga is used for spiritual development. This form of meditation allows you to connect with everything.  In addition, Yoga can help you have better eating habits. It can improve your health. Therefore, by practicing Yoga, you open your state of consciousness to a different level. Yoga improves your posture and centers your body and mind. It helps you concentrate more and this allows your mind to learn new things. There are different practices of Yoga for different purposes. But, Yoga can be very beneficial at any age. 

Some of the benefits of Yoga are:

1. Increased flexibility

2. Increased muscle strength

3. Improves your energy and respiration

4. It reduces your weight and maintains your metabolism

Tai Chi is a form of meditation that uses stretching and physical exercise. It is different than Yoga. It helps with your balance, flexibility, and it maintains your strength.  While, Yoga uses poses, meditation, and mantras; Tai Chi uses movement exercises that leaves you energetic and ready to take on any challenge the day may present. 

For more information, you can visit these Web Sites: 

Yoga Questions Answered:

www.yogajournal.com/meditation/yoga-questions-answered

What is Yoga?:

https://www.everythingyoga.com/what-is-yoga.htm#

Yoga:
www.medicalnewstoday.com/articles/265507.php

Stress Management: In depth Tai-Chi:

www.mayoclinic.org/healthy-lifestyle/stressmanagement/in-
depth/tai-chi/art-20045184

What is Tai Chi for Beginners?:
http://www.beginnerstaichi.com/what-is-tai-chi-for-beginners.html

* Clip art from:

http://www.clipartpanda.com/clipart_images/meditation-clip-art-vector-18196026

Meditating in the Office

Sometimes, we are frustrated and stressed out at work. However, by meditating, we can feel less overwhelmed and feel more at ease. Before going to work, you can meditate for five minutes and this will make room for some relaxation time. Also, you can meditate in the afternoon during your lunch break. When you meditate in the office, you can use a timer and set the timer for five minutes or ten minutes during your lunch break. In addition, you can look at landscapes and animal wallpapers for a few minutes. If you have permission to change the computer settings of the screensaver, you can set your screen saver to nature scenes such as flowers, the beach, the rainforest.

Another way to meditate in the office is to bring a few items that will help you meditate such as a desktop Zen garden, meditation fountain, or a small plant. By decorating your office with small items, it will remind you to meditate for a few minutes. Always do breathing exercises for one or two minutes by inhaling and exhaling. You can listen to guided meditation that can be found in YouTube. Last, you can plug in headphones and listen to classical music, instrumental music, or other music that will help you stay calm at work.

If you are short of time and would like to meditate at work, you can pick one quote from a Web site, book, or from a bookmark and read the quote out loud. Nonetheless, just by looking at family photos or photos of your family pet will make you feel less stressed at work and will remind you of your loved ones that are waiting for you at home. For more ways to meditate in the office, here are links about meditation in the office: 

Tips for Practicing Meditation:

http://www.huffingtonpost.com/lodro-rinzler/3-tips-for-practicing-med_b_5903316.html

5 Ways to Destress from Your Office:
http://www.chopra.com/articles/5-ways-to-de-stress-from-your-office-chair#sm.000m1uulo14ste6yyhc2ngwslmisn

Wellness Workspaces Bring Meditation to the Office:

http://nymag.com/thecut/swellness/2016/08/wellness-workspaces-bring-meditation-to-the-office.html

* Clip art from: http://www.clipartkid.com/take-a-break-cliparts/

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National Meditation Month

The whole month of May is dedicated to Meditation. You can celebrate National Meditation Month by going on meditation retreats, trying a new meditation technique, and reading more about meditation. Meditation can help you with depression, insomnia, anxiety, and with other health issues. Meditation helps the mind and the body to relax and to heal itself. Always ask your doctor or health care provider before starting meditation with movement such as Yoga, Tai-Chi, and meditation with slow movement. 

For more information about National Meditation Month:

National Meditation Month:

http://yogadigest.com/10-ways-to-celebrate-national-meditation-month/

Celebrate National Meditation Month:
http://www.guidedimagerydownloads.com/celebrate-national-meditation-month/

* Clip art from: http://clipart-library.com/meditate-cliparts.html

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Contemplation

Contemplation is when you ask questions to analyze your problems. This type of meditation is used to set goals and to find what we want in our lives. The first step is to write your feelings or thoughts on paper. The second step is to write down the advantages and disadvantages of making your decisions. Next, you write a list of questions.

By writing, we reflect on our lives and we use our intuition to solve any problems that we may have. In addition, you can use a quote, a question, or a poem to contemplate. You connect your feelings and your intuition by practicing this form of meditation. Also, this will help you listen to your heart. You can let go of any painful emotions that you might have from the past.  After everything is written on paper, the paper can be shredded or teared. This helps to release any built-up emotions.

Last, you can keep a journal by your side which will help you write down all your feelings and thoughts. By practicing this meditation, you will be more aware of what needs to be changed or what needs to be improved in your life. Furthermore, you will feel motivated and feel good about all the positive events that has happened in your life and put all your past behind you. 

Thanks for reading this post. 

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Walking Meditation & Labyrinths

Walking meditation helps you forget about any problems or anything that is on your mind. It helps you concentrate more on your surroundings and be aware of nature. This form of meditation can be done in the morning or in the evening. It can be done indoors or outdoors.

You can walk slow or you can walk fast while doing breathing exercises. Also, you can walk and say positive words. You will notice objects that you had not seen before and you will enjoy everything that you see in nature.

The walking meditation can be done through a labyrinth. Labyrinths have a spiral or a circle path that makes you be aware of your own feelings and thoughts. The labyrinth has one path. It has no broken paths. Once you reach the center of the labyrinth, you can meditate more or give thanks. Avoid any distractions that you may have. 

For more information about labyrinths:

http://www.instructables.com/id/Build-a-Backyard-Labyrinth/

Labyrinth-Walking:
http://www.encyclopedia.com/medicine/encyclopedias-almanacs-transcripts-and-maps/labyrinth-walking

Walking the Labyrinth:
https://www.verywell.com/walking-the-labyrinth-3435825

*Clip art from: http://clipart-library.com/foot-steps.html

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Basic Steps of Meditation & Visual Meditation

Before meditating, you can follow these basic steps. First, find a quiet place. Second, use a timer to keep track of your time to meditate. Third, be comfortable. Use a chair, cushions, or a Yoga mat when you meditate in the sitting position. If you are laying down, make sure you have a pillow or a rolled towel. Also, make sure you wear comfortable clothes and consider the temperature of the room. 

Meditation can be done in the morning or before bedtime. It can be done before doing sports or other activities. It can be done at any time. One form of meditation is called, Visual Meditation which helps you imagine yourself achieve your goals. This meditation requires practice and concentration.

However, once you meditate, you will feel the difference in how you feel and will feel less overwhelmed. You will forget about your problems and feel less stressed. Visual meditation helps you be aware of your thoughts. It can be used to help solve any problems. In addition, it helps you to be more creative. If any negative thoughts should appear, always change those thoughts into a positive thought. You do not have to meditate for one hour to get the benefits of meditation. By meditating a few minutes each day or every week, you will feel calmer. Thanks for reading this post.

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Basic Information about Meditation

Meditation is an ancient form of relaxation. It can be done through silent prayer, contemplation, and with movement exercises. Some movement exercises are Tai Chi, Yoga, and Walking Meditation. Every form of meditation requires concentration and patience. Meditation can be done anytime of the day. It is recommended to meditate in the morning or before bedtime. 

There are many purposes for doing meditation. It can release tension, it can make you feel happy, and it calms the mind. In addition, meditation has some health benefits such as lowering your blood pressure, clearing the mind, and by helping your sleep pattern. Meditation can be done by sitting down, laying down, or with a slow movement. Last, meditation can be done with some breathing exercises, saying words or phrases, and with the use of sound.  

For more information, I recommend reading Teen Mental Health Meditation, by Andrew Moore, published in 2009, which has some helpful techniques to meditate.  Also, I would recommend reading Web MD and Mayo Clinic for more health information regarding meditation. Thanks for reading this post. 

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