5 Mindfulness Practices for a Happier Life

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Apart from our diets, the thoughts and emotions we experience each day has a huge impact on our health.  So here at *Kommunitea, we have put together several simple steps that one can begin to implement immediately for a more mindful life

 

Image result for beautiful life images

 

Mindfulness, put simply, is nothing more than present moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment

 

The key to mindfulness is in it’s acceptance of what is happening in the immediate now without any judgement.

When we practice mindfulness our awareness tunes into the present moment, rather than rehashing the past or imagining the future.

The cultivation of mindfulness allows you to be in a state of here and now, and that is where your power lies.

Because it is only in the now that we truly realize our potential to shape our lives.

 

With Greater awareness, we make better choices, build stronger relationships, and re-focus our attention on what we can affect, and what we can let go of

 

Cultivate the witness

This is perhaps the most powerful and most transformative aspect of mindfulness. If done correctly it is essentially the only mindfulness technique you will ever need.

Recognizing the habitual thought patterns that keep you from experiencing the present moment is at it’s core, what mindfulness is all about.

Trying to stop thoughts and clearing the mind is futile. Rather the key is to separate yourself from your thoughts, not allowing yourself to be carried off by them.

See them for what they are – clouds passing by in the sky. Learn to observe your thoughts without judging them.

The goal is not to change or manipulate the situation; it is open acceptance for whatever is happening in the immediate now. The feelings of the body, your emotions, your thoughts – learn to observe them as if there were another person observing them from afar.

Mastery of this will leave your life transformed. However, don’t be fooled. It is simple, but far from easy.

 

An Attitude of Gratitude

It is impossible to be both in a state of gratitude and fear at the same time.

When we are grateful for something we begin to make space for happiness and joy. Those who are happiest in this world are the most grateful for their lot in life.

Cultivate a state of gratitude for absolutely everything going on in your life. Say thank you when you have a warm shower in the morning. Thank you that you didn’t have to go without food today. Thank you for the jerk-off of a boss you have, for you are learning to handle difficult people.

There is always something to be grateful for;  you just need to look.

 

Gratitude and happiness are qualities that must be cultivated from within. Spend enough time practicing this habit and it will eventually become your default setting

 

The happiness advantage

If you can’t make yourself happy, try making someone else happy.

If you are to shy or self conscious, start by just wishing the people you interact with throughout the day to be happy.

Choose one person and imagine them to be in a state of bliss. Declare their happiness as the most important thing in the world.

See them realizing all that they have in this world to be happy for.

You won’t believe the impact an exercise like this will have on your own happiness.

 

Mindful eating

Eating is a sacred act.

For seven consecutive days eat at least one meal per day in complete silence.

Not being distracted by phones, not eating while rushing towards a meeting.

Sit, stop and chew mindfully. Focus on each and every bite.

For most this will be highly uncomfortable. We are so conditioned to consume food as quickly as possible.

But this exercise is crucial to reconnecting with a part of our being we have lost touch with.

 

Breathing

Let your breath become your anchor to the present. Whenever difficulties arrive sit with the breath.

Don’t try and deny how you are feeling.

Learn to breathe slowly and deliberately, flooding your body with much needed oxygen.

If you can take a breath, you have something to be grateful for. You are still alive. You can now go and deal with whatever needs to be done.

If the circumstance is out of your control, accept this and move on.

Don’t allow worry and guilt to become a part of you if you can’t take action to change a situation.

Your breath is the key to a more mindful life. Learn to breath properly.

Sincerely,
-Calvin

P.S Please reply and tell me the thing that surprised you most about this post

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Instant quick de-stress method

Surefire Stress Relief: Breathing Through Your Heart

man with children

Our research at HeartMath has shown that Heart-Focused Breathing© can help people quickly reduce stress – and in this day and age, that’s the only way most people are willing to try. This technique may be used in everyday stress, anger, anxiety and emotional overload or in times of acute crisis, where it’s especially helpful. It works because the exercise helps you change stress-producing attitudes and reset your stress set point. You are actually changing your heart rhythm pattern and calming your autonomic nervous system. By focusing on your heart, you’re taking energy away from the undesirable emotions. You generate a positive attitude or feeling which starts to shift the signal the heart sends the brain so the brain response is different. It changes your physiology to move into heart-brain coherence and alignment.

So if you find yourself feeling angry, mildly depressed, anxious or otherwise stressed, try this easy, free and quick technique for yourself to refuel your system:

Shift your attention to the area of your heart. Imagine your breath passing in and out through your heart area or the center of your chest as you slowlygraph inhale and exhale. Breathe in an attitude of calm and balance as if you were taking in an emotional tonic that takes off the rough edges. You can also try breathing in a feeling of gratitude or compassion – or whatever attitude you find most soothing. As you shift into the positive feeling, notice when you feel the release. You will likely feel genuine appreciation or compassion and the former uncomfortable physical sensations replaced by comforting, relaxed ones.

This exercise can be done in a quiet place or while walking, jogging, or – once you get familiar with it – even participating in a conversation.

I use this technique whenever I notice I am stressed to reboot my inner computer. Then I come back into balance and have more clarity about my next steps.

 

Read more: http://www.care2.com/greenliving/surefire-stress-relief-breathing-through-your-heart.html#ixzz2BfVcuOIO

Breath of Life

Breath of Life

Even without any device, conscious breathing is just marvellous.   

I have found the only way is to dedicate a time before I arise in the morning and

again before bed.   It then just happens without even thinking about it! Yvonne 🙂


Description: http://www.sattvicfamily.com/wp-content/uploads/2012/06/Breathe_well.jpg

All doctors should know that chronically and even seriously ill people with dangerous acute infections will benefit immediately from controlling the quantity of air going into and out of a patient’s lungs. With a simple breathing device—based on CO2 physiology—in the space of 20 minutes a day, one can begin, quite quickly, to get control of several important medical parameters, the most important of which is oxygen delivery to all cells and tissues.

When we practice breathing retraining it is almost like standing on a chariot with four wild horses and we pull back on the reins—limiting the air flow slowing everything down—we increase electron flow, raising cellular voltage, pH, and oxygenation as well as carbon dioxide levels. Just about everyone knows that the central key to curing cancer is found in raising pH and oxygen levels. Most doctors though don’t want to know about the significance of something as basic as oxygen or as basic as therapeutic breathing exercises.

What’s the secret here? When we allow CO2 levels to rise back to normal levels we are allowing oxygen levels also to return to normal. It will take chapters to address carbon dioxide physiology and why CO2 is so essential for health. Thinking of it simply as a poison or waste product is wrong medically speaking. Just for starters we can see that when CO2 levels go up to more normal levels the arteries and veins dilate allowing more blood and oxygen to reach the tissues. Blood pressure obviously would be lower under higher CO2 conditions.

When we deal with a person’s breath in a medical way we are able to quickly intervene on the most basic physiological parameters that affect the health of the cells. The second we pay attention to our breath our breathing changes and when we are emotionally upset we can see how quickly conscious breathing can bring us back to emotional tranquility. That’s what we feel on an emotional level but on a cellular level the cells start to sing a more beautiful song as oxygen and CO2 levels rise together through slower breathing.

 Less is More

Medical studies have proven that the more we breathe, the less oxygen is provided for the vital organs of the body. Does that sound upside down to you? Well it’s true. Ideal breathing corresponds to very slow, light, and easy abdominal breathing (also called diaphragmatic or belly breathing), something that needs to be relearned (or learned) if one has high hopes of beating cancer or overcoming other chronic disorders. It really is difficult to recover from anything when we are breathing wrong! Diaphragmatic breathing allows one to take normal breaths while maximizing the amount of oxygen that goes into the bloodstream.

Most people believe in benefits of deep breathing. “Deep breathing” exercises and techniques, to anyone who knows something about breathing, does not suggest in any way that one should actually over breathe. Deep breathing is just another way of saying belly breathing as opposed to shallow superficial chest breathing. Deep breathing should be very slow so that one accumulates more CO2 in the blood. Deep breathing means breathing less air not more. Some people actually think it is wrong to call therapeutic breathing “deep breathing. If you breathe less and accumulate CO2, the correct name is “reduced breathing,” writes Artour Rakhimov, PhD, one of the great proponents of CO2 medicine.

When we shift the breathing of a person who has cancer, we instantly begin to beat back the horde of cancer cells that do not like increases in pH, oxygen, cell voltage or CO2! And cancer cells are not the only thing we need to be afraid of. Jon Barron writes about two new superbugs—C. diff and K. pneumoniae that are evolving rapidly. Not only are they now resistant to most antibiotics, but they have also learned to spread outside of hospitals. Yes, they were created in hospitals and nursing homes, but like dangerous escaped convicts, they have broken out of those prisons and now threaten anyone with a compromised immune system or less-than-optimal intestinal bacteria. And like escaped convicts, they should be considered armed and dangerous!

We can powerfully treat both infections and cancer with sodium bicarbonate, which, when combined with “reduced breathing,” pulls the rug out from under all of these defective cells with a rapid shift of pH brought on by correct breathing 24 hours a day. Correct breathing is actually easy to learn and can become automatic with enough practice.

We actually do more than this with the breath. When we breathe less—using a breathing device—we directly influence the involuntary (sympathetic nervous system) that regulates blood pressure, heart rate, circulation, digestion and many other bodily functions. Slow breathing is convenient, lacks the potential side effects of medications and is easy to perform. It can be hard to believe that something so easy and accessible can have so many benefits.

Breath is life so we can expect to feel more alive, vibrant and healthy if we bring our awareness to our breath and retrain the way we breathe. When we breathe perfectly we can live more perfectly in health because our breath is the most important source of energy. Hippocrates said, “Air is a pasture of life and a greatest ruler of all.” I suppose he knew what ancient oriental philosophers knew—that in the air is “an ocean of energy” ready to be tapped directly into.

Respiratory training is a very effective way to restore the body’s health at any age. From the ancient times it has been known how much bang for the buck can be had from breathing exercises. The Chinese and ancient Indian civilizations developed hundreds of techniques. Now modern science has gotten into the act with breathing devices that, when used only 20 minutes a day, increases one’s oxygen and cellular voltage levels. The secret is to slow down breathing. Healthy people breathe little (the norm is 6 L/min); sick people breathe faster taking in more air (about 12-15 L/min); the severely sick breathe even faster until there is hardly any oxygen left in the body and death arrives.

“Medical textbooks suggest that the normal respiratory rate for adults is only 12 breaths per minute at rest. Older textbooks often provide even smaller values (e.g., 8-10 breaths per minute). Most modern adults breathe much faster (about 15-20 breaths per minute) than their normal respiratory rate. Respiratory rates in the sick are usually higher, generally about 20 breaths/min or more,” writes Rakhimov. The higher you go over 12 the less oxygen a person’s tissues will have and the closer they will come to cancer.

When we are looking to recover from disease, especially cancer, we cannot afford to overlook the central question of breathing.

Most doctors have no idea that people can go a long way toward solving their health problems by retraining their breathing because they are trapped by the pharmaceutical paradigm that rejects the natural world. Few people understand the importance of “natural breathing.” This is the kind of spontaneous, whole-body breathing that one can observe in infants and young children.

Mantak Chia wrote, “For thousands of years Taoist masters have taught natural breathing. We are able to improve the functioning and efficiency of our heart, lungs, and other internal organs and systems. We are able to help balance our emotions. We are able to transform our stress and negativity into the energy that we can use for self-healing and self-development. And we are better able to extract and absorb the energy we need for spiritual growth and independence.” Breathing correctly is important for living longer and it helps us to maintain positive emotions as well as helping keep our performance at its best in everyday activity.

We all breathe, all day, every day, so we might as well do it right. Since a breath is the very first and last physical activity we undertake in life, we should give it the consideration and importance it deserves in our pursuit of health and relaxation. We can live a long time without food and a couple of days without drinking, but life without breath is measured in minutes. Unfortunately, it seems that unless one participates in or teaches yoga, breathing does not get the attention it deserves.

As soon as we pay attention to our breathing, it immediately changes, and that is the whole point. Breathing retraining entails bringing our awareness to our breath and to treat with respect something that is so important to maintaining our lives.

Crystal Tatum says, “Breathe. Just breathe. It’s so simple; it can’t possibly help, can it? What do you mean just breathe? Of course I’m breathing! What a dumb thing to say. I have the good fortune of being friends with a lot of highly-evolved folks who know a thing or two about helping the not-so-highly evolved such as myself. But when one of those friends said to me one day, “Don’t forget to breathe,” I couldn’t help but cock an eyebrow and give her a “What the heck are you talking about?” look. She told me I was holding my breath. I thought she was nuts, but the next time I found myself angst-ridden, I took notice of my body and realized she was right. Since then, I’ve noticed that I tend to do that when I’m highly stressed or anxious. I clench my jaw and hold my breath, taking only the shallowest inhalations when necessary. This response only heightens my stress and keeps me on edge. I’ve learned a few breathing techniques since then that really do ease my tension.”

Dennis Lewis, the author of the Tao of Breathing wrote, “In 1990 I found myself physically, emotionally, and spiritually exhausted, with a constant, sharp pain on the right side of my rib cage. When Gilles Marin first put his hands into my belly and began to massage my inner organs and tissues, and when he began to ask me to breathe into parts of myself that I had never experienced through my breath, I had no idea of the incredible journey of discovery that I was beginning. Though the physical pain disappeared after several sessions, and though I began to feel more alive, a deeper, psychic pain began to emerge—the pain of recognizing that in spite of all my efforts over many years toward self-knowledge and self-transformation, I had managed to open myself to only a small portion of the vast scale of the physical, emotional, and spiritual energies available to us at every moment. As Gilles continued working on me, and as my breath began to penetrate deeper into myself, I began to sense layer after layer of tension, anger, fear, and sadness resonating in my abdomen below the level of my so-called waking consciousness, and consuming the energies I needed not only for health, but also for a real engagement with life. And this deepening sensation at the very center of my being, painful as it was, brought with it an opening, not only in the tissues of my belly, but also in my most intimate attitudes toward myself, a welcoming of hitherto unconscious fragments of myself into a new sense of discovery.”

Our poor breathing habits have arisen not only out of our psychosomatic “ignorance,” our lack of organic awareness, but also out of our unconscious need for a buffering mechanism to keep us from sensing and feeling the reality of our own deep-rooted fears and contradictions. There is absolutely no doubt that superficial breathing ensures a superficial experience of ourselves and our lives and our relationships with others.

The American Academy of Cardiology says, “Stress can cause shortness of breath or make it worse. Once you start feeling short of breath, it is common to get nervous or anxious. This can make your shortness of breath even worse. Being anxious tightens the muscles that help you breathe, and this makes you start to breathe faster. As you get more anxious, your breathing muscles get tired. This causes even more shortness of breath and more anxiety. At this point, you may panic.”

Learning to avoid or control stress can help you avoid this cycle. You can learn tips to help you relax and learn breathing techniques to get more air into your lungs.

If we were able to breathe “naturally” for even a small percentage of the more than 15,000 breaths we take during each waking day, we would be taking a huge step not only toward preventing many of the physical and psychological problems that have become endemic to modern life, but also toward supporting our own inner growth—the growth of awareness of who and what we really are, of our own essential being.

There is a profound effect to people’s health when they start dropping off a few of those thousands of breath. If 15,000 is about normal what would life be like if we reduced that to 10,000 breaths a day or less?

1. Breathing detoxifies and releases toxins.
2. Breathing releases tension.
3. Breathing relaxes the mind/body and brings clarity.
4. Breathing relieves emotional problems.
5. Breathing relieves pain.
6. Breathing massages your organs.
7. Breathing increases muscle.
8. Breathing strengthens the immune system.
9. Breathing improves posture.
10. Breathing improves quality of the blood. 
11. Breathing increases digestion and assimilation of food.
12. Breathing improves the nervous system.
13. Breathing strengthens the lungs.
14. Proper breathing makes the heart stronger.
15. Proper breathing assists in weight control.
16. Breathing boosts energy levels and improves stamina.
17. Breathing improves cellular regeneration.
18. Breathing elevates moods.

Bottom line is that we can literally create miracles in medicine simply by adjusting the flow of a person’s breath. Doctors can be superheroes without all the pharmaceuticals by giving their patients a simple breathing device that gives them a non-toxic, inexpensive, non-invasive, natural way to: instantly reduce stress hormones, calm emotions, boost oxygen levels, gently massage internal organs, let go of stress, assist in returning to their centers, relax muscles, detox the body and simply improve the overall efficiency of the organs and body. That’s in addition to increasing cell voltage and improving pH.

image

This is the machine to use for your breathing retaining and it really is quite nice to blow bubbles as one increase the oxygenation of ones cells and tissues. Originally from Russia created to help asthma sufferers the Breathslim breathing device is serious medicine. Sold in the United States it is now being marketed for weight loss because it increased oxygen and metabolism to a significant enough level as to burn more fat thus helping to lose weight and keep it off. (The unique promo-code for my readers is IMVA-0210. That will give you a 10% discount meaning it will cost you 45 dollars for the same thing sold in Russia for twice as much.)

Even Readers Digest gets into writing about breathing saying, “What could be more basic than breathing? Inhale, exhale, repeat… right? Not exactly. While western science and medicine focus on breathing as a bodily function integral to survival, eastern health sciences approach it as nourishment for both body and spirit. The Chinese believe that mindful breathing, or “breathwork,” has numerous benefits, including improved focus and efficiency, increased positivity, and greater physical and mental energy.”

Dr. Mark Sircus, Ac., OMD, DM (P)

Director International Medical Veritas Association

Doctor of Oriental and Pastoral Medicine

http://publications.imva.info

http://blog.imva.info

http://drsircus.com/

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Legal Notice:The Author specifically invokes the First Amendment rights of freedom of speech and of the press without prejudice. The information written is published for informational purposes only under the rights guaranteed by the First Amendment of the Constitution for the United States of America, and should not in any way be used as a substitute for the advice of a physician or other licensed health care practitioner. The statements contained herein have not been evaluated by the FDA. The products discussed herein are not intended to diagnose, cure, prevent or treat any disease. Images, text and logic are copyright protected. ALL rights are explicitly reserved without prejudice, and no part of this essay may be reproduced except by written consent. ©2010 by Mark Sircus