A Beginner’s Guide to Meditation

/

The art of meditation has grown in popularity over the years. It is recommended for everyone because of its benefits. Physically, mediation is said to lower blood pressure, improve blood circulation, lower heart rate, lower respiratory rate, and lower blood cortisol levels.

Meditation is also associated with mental health. It's believed to be helpful for those who experience anxiety and depression, helping them maintain peace of mind. It also helps reduce stress, increase relaxation, and improve cognitive skills like concentration and attentiveness.

With all the wonderful effects of meditation that encompass physical, mental, emotional, and even spiritual health, there's no question why many are eager to try it out. If you're trying meditation for the first time, here's a guide to help you get started.

Sit quietly for two minutes

The art of meditation requires peace and quiet so you can get in touch with your body and mind. For most people, it can be difficult to sit quietly with minimal movement for a long time. That's why it's ideal to take things slow, especially for beginners. In the first few days of trying out meditation, start with sitting quietly for only two minutes. Do this every day and you'll find that you'll be able to do it for longer periods of time as you go along.

Don't worry too much about knowing how to meditate

Most beginners worry too much about the logistics of meditating. They try to find the perfect spot, get a comfortable cushion to sit on, etc. These are all really good when it comes to maximizing your meditation efforts, but for your first time, you don't really need to worry about these things. You'll figure it out sooner or later. But for now, all you have to do is sit quietly and begin without worrying about whether or not you're doing it right.

Keep track of your breathing

Once you're all settled down, close your eyes and keep track of your breathing. Count how many breaths you're taking, starting with 1 and ending with 10. Repeat the cycle again and again. When you do this, you're focusing your mind on one thing. But later on, your mind will start to wander. You may recall good memories, see peaceful places, or think happy thoughts. This is all completely normal. Allow yourself to live in the moment and then start counting your breaths again later on.

Acknowledge thoughts and emotions

Many people think that meditation is about clearing the mind. It is at some point, but that's not entirely the purpose of it. Oftentimes, when you meditate, you'll feel all sorts of different emotions. You may feel anxious, scared, lonely, or sad. But it's all part of the process. Learn how to embrace these emotions and allow yourself to go through them. Stay and get curious about where your thoughts will take you, but be careful not to dwell on them and make sure to end your meditation on a good note.

Commit to it

It's easy to say you'll meditate every day. But with the hustle and bustle of life and our busy schedules, it's easy to neglect it. But in order to maximize its benefits and really feel the power of meditation, you have to commit to it. Set a reminder for yourself to meditate at least 10 minutes daily. You might even want to consider getting mala beads to serve as a reminder to live in the moment.

Meditation is a powerful art, and all you really need to master it is dedication. Use these tips to help you get started, especially through these trying times that we are currently experiencing present day.

LETS GET SOCIAL…

Staying Protected During The COVID-19 Pandemic

/

As the pandemic continues to rise, and stress levels continue to heighten worldwide; I wanted to take time out and provide you all with some basic information that I think will help you to stay protected,. I also want to make myself available to you if you have any general questions I may be able to answer, or if you would like any additional tips for reducing stress or anxiety.

Make sure you all are practicing safe sanitary habits and being safe while we await a vaccine.

covid19-coronavirus-virus-physical-health-mental-health-the-kashonna-files.jpg

LETS GET SOCIAL…

Boost Your Fruit And Vegetable Intake

/

The fact is when it comes to vegetables and fruits, many of us simply aren’t getting enough in our diets. It is very easy to cook a burger, order something for delivery, and it’s even easier to use cheap microwave meals and not even consider the consequences.

However, we really should be making an effort to improve how we eat. Not only to ensure our bodies have everything they need in terms of vitamins, minerals, and other nutrients but because it is better for us mentally and physically too.

Who doesn’t want to see a large improvement in their amount of energy, mental health, and even the bags under your eyes slightly disappearing? These are just some small tweaks you can make to pack more of the good stuff in on the daily.

Not everyone can do this without an expert on hand, so perhaps you might consider a macrobiotic counselor.

Suck it Up

This isn’t going to be easy, but unless you start changing the way you prep your food, you are actually going to struggle with this. You have to have a conversation with yourself and decide what is more important. Become dedicated to yourself and the improvements that you can see from making some slight changes to your diet. Don’t make excuses like you don’t like the taste of water, or you don’t really enjoy apples. 

Because if that’s the case, you can flavor your water, and apples are not the only fruit that you can choose from. Become dedicated to it.

Suck it Up, Part Two

One of the most convenient ways is to have a huge amount of fruit and vegetables; like a smoothie. You can make them super tropical and pack them with pineapples, oranges, mangoes, and papaya. Or you can have something super green and have a mix of apples, spinach, cucumbers, and even kiwi. You can add powders on top of your smoothies with added nutrition if you need it.

Tapas

If you are staring at a plate that is filled with vegetables and fruit and all you want to do is eat some noodles and fries, then you’re going to struggle. However, if you make the whole process more interesting and turn everything into a tapas-style meal, you are going to pick and munch a little bit more and not really notice. 

Put on a spread packed with gherkins, sliced tomatoes, artichokes, olives, stuffed peppers, and even cucumbers. Leave the bowl on the table, and as we are natural grazers, the chances are you are going to double down on your portions without even noticing.

Meal plan

This may potentially be the most important thing that you can do. Every week before you do your weekly shop and certainly before you are hungry, start meal planning. This way, you will buy the things you need for each meal, and with that in mind, you would be less tempted to grab things on the go or order takeout. There is also the option of ordering full delivery boxes with everything you need to make the meals. 


Just remember when you open your fruit and vegetable intake, you are actually doing an incredible thing for your body, and you will see the results in your skin hair and nails in no time. So dedicate this to yourself.

LETS GET SOCIAL…

Taking Care Of YOU (the easy way...)

/

Sometimes even though we want to make changes and feel better, we don’t really know where to start. When it comes to taking care of yourself, you can do smaller things in the beginning and slowly over time build it up. 

It takes 12+ weeks to build or break a habit, and if you overload yourself with too many at once, it can begin to feel like a chore, not something that you want to do. So here are a few simple things that you can do to take better care of yourself, without the pressure or stress. 

Food

Have you took a look at what and how you are eating? Chances are there’s room for improvement. Don’t worry, though, you don’t have to make a lot of drastic changes all at once. Instead of thinking about a diet, think about a healthy eating plan instead. Find foods that you love to cook, try new fruits and vegetables, and try new recipes. If you find that you snack a lot, then try swapping out your usual snacks for a piece of fruit or some salad. Much about healthier eating has to do with preparation.

Supplements

Taking a supplement can change a lot. If your diet isn’t incredibly well balanced (and even when it is), there are some things that you are probably pretty lacking in, and everyone needs something different. This is where Hundred supplements are ideal. Instead of paying for a standard multivitamin, you can have something that is designed for you and your lifestyle. 

Tech-Free

We spend so much time on technology. Our mobile phones are in our hand almost all of the time. Between that and work laptops we are plugged in nearly all of the time. Using technology too much has been shown to have a negative impact on us. So making a conscious effort to turn off the laptop, leave the phone on the side and get some technology-free time. 

Start Working Out

You don’t need to head to the gym for long, intense workouts. You can do more gentle exercise at home. Starting with Yoga, or even the 30-day shred. A few times a week will improve your energy levels, and the other perk is that you will naturally be more thirsty. So you will be drinking more water - perfect! 

Rest

If you are busy most of the time, you might not notice your stress levels creeping up. Over time these can become dangerous and cause a range of other issues too. Learning to rest properly, or going to bed a little earlier can improve your mood, your energy levels and your productivity. 


If you struggle to sleep, then consider using an app like the Calm app or Headspace to help you drift off to sleep, or to learn other relaxation techniques. 

Work Free

If you run your own business, then this might be more difficult, but making sure that you have strict work-personal life hours will mean that you aren’t working when you should be relaxing. 


Smaller changes add up to a more significant difference over time, and they are more likely to be permanent changes too. 

LETS GET SOCIAL…

10 Ways To Help You Break Hard Habits

/

We are the sum of our habits. Everything that we do or think is born out of routines and lessons we have been taught our whole lives. When you allow the habits that you have developed to become bad ones, life becomes a little less fun and a little more difficult. 

The problem is that it is exceptionally easy for bad habits to creep into your life. One minute you’re socially smoking with your friends when you have a glass of wine, and the next you’ve managed to develop a thirty-a-day habit. They’re insidious: they happen when you’re not looking or paying attention. To break bad habits you need a lot of self-control. It takes work to be able to notice that you are doing something unhealthy - whether that’s unhealthy for you or for those around you. The thing is, breaking your bad habits is worth the effort. If you can put your mind to it, you can do it, and it’s as simple as that. Not only do you manage to change your unhealthy habits into good ones, you are able to develop a strong work ethic and better productivity in your everyday life. Hashtag science, yo.

So, with that in mind, here are ten things that you should stop doing and start changing today.

  • Stop Using Technology In Bed

The bed is the best place in your house, bar none. Most people don't realize that climbing into their comfortable beds and scrolling through Facebook is unhealthy. Before you know it, you’ve got into bed at 9pm, and it’s now 3am and you are knees-deep in YouTube conspiracy theories with a subscription to TinFoilHat.com. The bed is the one place you don’t need technology. You do not need to bring it to bed and make your brain stay awake long after your eyes want to sleep. Start leaving your device on a table outside the bedroom or across the room - that way, it’s there for emergencies but not close enough that you’ll sleep badly.

  • Stop Smoking

One of the worst habits to have is smoking. Why? Because this habit doesn't just affect you. When you smoke, you affect everyone else in the vicinity. We get it, it’s a hard habit to break because smoking is addictive. You’ll have noticed that most smokers turn to places like lightfirevapor.com to change their smoking habit into one where they still get the sensation of smoking but they’re using flavor instead. Smoking makes your clothes, hair and skin smell, and it’s something that you want to avoid along with the blackened lungs. Start working to get rid of this habit as soon as you can.

  • Impulsive Internet Searching

How easy is it to spend money online today? Well, Amazon has installed a handy “Buy Now” button to make it easier than ever. Before you mindlessly search online for nothing that will still cost you, stay productive by giving yourself 15 minutes to choose whether you really need what you went looking for.

  • Stop Looking At Your Phone - Mid-Conversation

How rude is it when you’re getting someone’s attention and while you’re doing it, they pick up their phone for a quick scroll? Very, that’s how rude it is. The thing is, you may be doing it yourself without knowing. Keep your phone away from your hands when you’re talking to someone and leave it in your pocket. You want to be engaged and paying attention properly. Don’t be that person.

  • Stop The Notifications

Oh, notifications are the productivity killer! When you’re at work or trying to be present with your family, your phone is going to ping off all over the place. Let’s turn those notifications off so that they can stop being a distraction and you can continue to be present in the moment.

  • Stop Saying YES

Okay, we don't normally advocate for saying no, especially when you should say yes to adventures and to good things. The thing is, saying “yes” to everything in life is not actually a good idea, as you become that person everyone turns to purely because you don't know how to say no. It’s a good way to get used to it and you shouldn't allow it anymore.

  • Stop Being Around Toxic People

Toxic people have a hold on us and it’s because of the toxicity. They know how to get under our skin with gaslighting and manipulation, and so we stay around the toxicity and believe that they love us really. They don't. Make it the thing that you do right now to say no and walk away from those who no longer deserve your attention.

  • Stop Multitasking When You Don’t Have To

In the workplace you need to be buzzing from place to place and doing multiple things. Life has you spinning many plates, but you don't have to do that throughout a meeting, so stop doing it! You don't have to turn yourself in knots for everyone else, so don’t do it anymore.

  • Stop Gossiping

It is so easy to get sucked into gossip. Gossip is salacious, it’s sexy and it’s devastating to the subject of the gossip. How would you feel if people were gossiping about you? We wouldn't like it, either. Gossip is a bad habit and it doesn't do you any good to gain anything from the misfortune of others. Morality check yourself whenever you can.

  • Stop Comparing Yourself

Every single butterfly in the world is unique and beautiful, and you are indeed a butterfly. There is no joy that comes from comparing yourself to other people. All you’re going to do is focus on what THEY are doing with life and less on what YOU are doing. And hunty, you are the focus of your own life - you have to play the starring role. Stop with the comparison, whether on social media or in real life - all you will do is ensure that you put yourself second. And that will never do.

These are all hard habits to break. Have you got what it takes?

LETS GET SOCIAL…

Take Time And Be A Listening Ear

/

When you get up everyday the first thing you think about it what you have to accomplish. Having tunnel vision and focusing on your own life is great, but what if there were people around you that really needed your help? You might not even notice what is happening around you unless you took a moment to look up or reach out. Perhaps you want to become a better friend this year or you want to find a way to make more time for your parents. This might be the perfect opportunity to consider all of the people around you who might need a little extra help.

Your Best Friend

You and your best friend used to tell each other everything. You’d even know what she had for breakfast most mornings! As life gets busier and you grow older, it is very easy to drift apart and become distant. When this happens it can be a lot harder to spot when your best friend is in need. Reach out to your bestie this week and check up on her; a good catch up will put you back on the right track again.

Your Parents

As your parents get older they will start to lean on you for support. This means that a lot of your time could be taken up by caring for them. As much as you’d love to help them as much as you can, it’s not always feasible for you. You have a full time job, a family of your own and you need time for yourself too. You can click site for more information on assisted living, if you think this will help your parents out. You don’t want to see them struggle or suffer, so this might be the best way to help them live a more comfortable and fulfilled life. Look into your options and you will soon find the right solution based on their situation.

Your Partner

Nowadays you and your other half are like passing ships in the night. You hardly ever see each other because you’re so busy. When this happens it can be very difficult to see if they’re struggling with anything so you need to figure out exactly how you can communicate with them. As soon as you open up these lines of communication everything will become so much easier for you.


You may never have noticed that any of these people in your life need your help. You have been so focused on accomplishing your own goals and living your own life that these things have bypassed you gradually. Now that you are more aware of the people around you, you will know how to spot when something is wrong. Knowing how to help someone who plays a significant role in your life is so important. Start carrying out a good deed every single day and help people who matter the most to you. Small and simple things go a very long way to a person in need, so never forget that.

LETS GET SOCIAL…

How To Relieve Jaw Pain

/

Jaw pain is a common problem. Many people can experience it, and it has a range of different causes. You might find that your jaw hurts at certain times of the day, such as when you first wake up in the morning. You could also have jaw pain that starts suddenly and then won't go away. It can range in severity, from mildly annoying to being so painful that you can't eat or talk. If you're experiencing jaw pain, you need to know how to treat it and how to find the cause. Here are some things you should do if your jaw hurts.

Relieve the Pain

The first thing that you may want to do is address the pain you're experiencing in the short term. While this might not get to the bottom of the problem, it will help you to feel better until you're able to get the treatment you need. Over-the-counter painkillers can be a good option to help you if you're in pain. Ibuprofen and other medications are easily available and effective for mild to moderate pain. You can also consider hot and cold therapy, using things like ice packs and warm compresses to help relieve your pain.

See A Dentist

When you're considering treatment for your jaw pain, it can be hard to know whether to see a doctor or dentist. A dentist is often the right choice, and they can refer you to a doctor if it's necessary. Dentists don't just know about teeth; they're also familiar with how the jaw works. Some jaw pain is caused by dental problems and can be addressed by your dentist. They can do everything from remove wisdom teeth to provide you with a mouth guard to help you stop grinding your teeth at night. They can also treat infections, perform root canal treatments, and carry out various other dental treatments.

See a Doctor

A doctor could also be the right person to see if you have jaw pain. Again, they could refer you to a dentist if they're the better option. If home remedies don't improve your pain and it's interfering with your daily routine, your doctor may be able to help. They can provide treatments such as muscle relaxants or steroid injections to help with some causes of jaw pain. A doctor can also help if you have injured your jaw in an accident.

Learn to Relax

Some jaw pain comes from clenching your jaw and grinding your teeth. If you're someone who does this, some help with relaxation can relieve your jaw pain. There are many ways to relax more and deal with stress in a healthy way so that you're not so tense. You could be surprised by how much it might help to relieve the pain in your jaw. People relax in a lot of different ways, from exercising to meditating, so find what works for you.


You don't have to suffer with jaw pain. If your jaw is aching, do something about it and get help.

LETS GET SOCIAL…

Forget the Dieting Gurus: Go the Traditional Route

/

There are thousands of people out there pushing diets and making promises all around the world. If you get on their plan, they tell you, you’ll be able to lose weight, tone up and get rid of those love handles you loathe. The problem with diet gurus is that (at the root), they’re trying to sell a product, be it a book, supplement, or online course. While there’s nothing wrong with this per se, it creates a conflict of interest. Does the guru want to make you healthy, or do they want the money? In reality, it’s probably a bit of both. 

Fad diets, however, are often unsustainable, and sometimes they can lead you to eat foods that are dangerous to your health, all in the name of weight loss. Many, for instance, advocate high fat and high meat consumption - two food categories associated with shorter lives and more disease. 

The key to the puzzle is to look at what thriving populations ate in the past and what worked for them. The inhabitants of Sardinia in the Mediterranean, for instance, had long lives and lived practically disease-free. They ate a diet of beans, whole grains, and vegetables, with the occasional peppering of nuts and seeds. Meat, fish, cheese, oil, and sweets were rare treats - not a part of the everyday diet. 

The following infographic details some of the most popular fad diets and talks about the dangers of going on one of these programs. It then describes the kinds of foods we should adopt if we want to live well for a long time. 


Infographic by USC

LETS GET SOCIAL

Beautiful Smile, Beautiful You!

/
Photo Credit

Photo Credit

When it comes to beauty, confidence and even well-being, a smile can make a drastic positive difference if used in the right way. Randomly smiling and hoping things will get better doesn’t work, but the power of a smile cannot be ignored. It’s linked to many positive benefits and there’s even research to suggest that people are treated differently if they show a smile.

A smile can even help with your self-esteem, boost your confidence and even help you improve interactions with customers, colleagues and virtually everyone in your life. However, getting that perfect smile can be tricky and you might feel like it's a pointless endeavor. It does take a lot of time to build your ideal smile, but it can be achieved as long as you take the right steps.


Dental Hygiene and Smiling Go Together

One of the nice things about trying to perfect your smile is that it goes together with your dental hygiene practices. A lot of people lack the self-esteem to smile because they believe that their teeth aren’t shaped well, not white enough or embarrassing due to a lack of dental care. A trip to the dentist can help in more ways than you think, and you can easily search online for practices like www.claritydentistry.com. There’s no excuse not to visit your dentist at least twice a year for a regular checkup that will give you the confidence to smile in public and reap the benefits.

Smiling Induces Pleasure–Even If It’s Forced

Research has shown that smiling actually induces pleasure in the brain. In fact, that level of pleasure is greater than indulging on a sweet snack like chocolate. There’s a lot of science behind this, but it boils down to the facial muscles we use to smile and how they stimulate our reward system, improving our happiness levels and giving us a more positive outlook on the day. This is entirely based on the body and the muscles you use, meaning that even a forced smile can brighten up your day.

You Smile, They Smile

Smiling is contagious. Much like laughing, once you see someone do it, you’re probably going to follow their example and smile as well–especially if they’re looking directly at you! Smiling comes with many benefits and you can spread that joy by simply smiling at others. If someone smiles at you, shoot a smile back and watch that mood of yours improve almost instantly. Even if it’s a fake or forced smile, it’s better than nothing and can help you spread the joy a little. Smile in the workplace, at your barista or even your customers at work–you’ll be surprised what it can do for you.


I hope that this article has given you some inspiration and advice on how you can take your smile to the next level. Whether it’s improving your dental hygiene or making you more approachable, focusing on your smile can make a huge difference in the way that you live your life–so why not take advantage of those benefits?

Amazing Health Hacks to Take Control of Your Life

/

You need to be in the driving seat when it comes to improving your life. Seize control of your destiny and start working toward the future you’ve always wanted. The first step in the process is figuring out exactly how you can improve your health and take charge of a healthier and happier lifestyle in the process.

These are some of the best health hacks that you can use to take control of your life today.


Look After Your Body

Looking after your body is something you need to keep in mind right now, and there are a lot of things you can do to achieve this moving forward. You have to make sure you boost the way you look after yourself and try to keep your body in the best possible condition. For example, if you find yourself trying to work through addictive behaviors, you could look into something such as PHP treatment to help keep you clean, sober to allow for you to do the things you’ve been wanting to do.

Positive Mental Attitude

Positive mental attitude is so important, and one of the biggest factors you need to get right in your life. Stop judging yourself too harshly, and instead focus on what is good about you. Having a positive outlook on your life is something that can really help to improve your mental health and well-being, and will make you happier. It is so easy to get caught up in negativity, and this is something that you need to change if you want to improve your life.

Use A Personal Trainer or Join A Gym

Keeping yourself in shape and boosting your physical condition is something that so many people need to work on right now. This is something that plays a big role in helping you improve your physical health and well-being right now, but it can be tough to keep up with working out. Hiring a personal trainer or joining a gym is a wonderful way of being able to keep yourself motivated, and know that you are doing the right workouts to help maximize your fitness. 

Change Careers

A lot of people don’t realize that there is a correlation between their career and their health. A lot of us work high-intensity jobs that require a lot of dedication and are very stressful, and this is not good for our health and well-being. We need to look at the best ways of being able to keep ourselves in good condition, and this might mean considering a career change for the sake of our health.


As you can see, there are so many things that play a role in helping you seize control of your life and improve your health and well-being. The more you can do to improve this, the better you will feel .


LETS GET SOCIAL…