The Power Of Meditation

For thousands of years, meditators have claimed many benefits for their practice. Regular meditation can be an effective treatment for stress, worry, lack of focus, relationship problems, addictions and more. It creates peace of mind and wellbeing, improves focus and creativity and strengthens relationships.

Through meditation, your brain physically changes, even though you’re not aware of it re-wiring itself. Meditation activates the ‘relaxation’ part of our nervous system which supports stress management. It also affects awareness and allows you to put stressors and “to-do” lists on the back burner by filtering out that part of your thought process. Researchers have found that after just 11 hours of meditation, practitioners had structural changes in the part of the brain involved in monitoring our focus and self control.

Researchers have found that, compared with the people who didn’t meditate, those trained in meditation concentrated and stayed on task longer. It has also been shown that the majority of practitioners see a noticeable reduction in anxiety and anxiety related behaviors.

Meditation has also been shown to improve relationships, including marriages. It can improve mindfulness of how the couple treats each other as well as improve communication and connectedness.

Try this amazing five-minute meditation from Dr. Alejandro Junger. (http://www.cleanprogram.com/group-detox-cleanse)

*Commit to daily practice and make note of the changes in your behavioral patterns*

Step 1: Get Comfortable & Breathe

Sit up in a chair with your back straight. Place your feet flat on the floor under your knees. Rest the palms of your hands on your thighs and relax your arms. Look straight ahead but try not to focus anywhere in particular. Instead, notice everything in the room at once.

Take a deep breath and start feeling your feet. Feel them touching the floor or the inside of your shoes. Feel the temperature, the humidity; feel the texture of your socks. Feel your feet intensely from inside. Do not “think” about them, just feel them, sense them.

Step 2: Scan Your Body with Attention

After a few breaths, move your attention to your calves and legs. Feel and sense these for several breaths. Then move your attention from body part to body part, first to your thighs, then your bottom against the chair, then to your abdomen and lower back, your chest and upper back, your shoulders, your arms, your hands, your neck, face, and lastly your head.

Then let your awareness cover your whole body at the same time. The idea is to “scan” your body with your attention, stopping for a few breaths on each part. This practice will strengthen your ability to direct and hold your focus.

Step 3: Thank Your Monkey Mind for Sharing

You may notice that the moment you sit down, you start remembering things and feel the urge to act on them. This is part of the process. When those thoughts come and try to steal your attention away from your body, simply say silently to yourself, “Thank you for sharing,” and direct your attention back to your body.

If you feel discomfort or frustration and want to stop, just keep sitting calmly. Know that the discomfort you feel is not caused by the exercise itself. It’s what happens when you become aware of your baseline state, that underlying anxiety you are typically not aware of when the outside world is at full volume and your attention is far from your body.

Becoming aware of this underlying state is the first step toward dissolving it, and claiming back the energy it consumes.

Step 4: Where did that thought come from?

When you find yourself consumed by your monkey mind, try for a second to separate your attention from your thoughts and re-focus it on the present. Ask yourself: “Who is deciding that I think these thoughts? If I had a choice, would I be thinking them?”

Step 5: Use Anytime, Anywhere

This technique can also be used in the middle of any stressful situation like a business meeting or a job interview. When we are nervous, it is because our unconscious thoughts are interpreting, judging, measuring and expecting. This process takes energy and attention.

By re-directing our attention to our body and breath, we reclaim this unnecessary use of energy. It may be hard to remember to do this in difficult situations. Start with easy ones. Then try to do it in harder and harder ones.

My personal experience is that if I have the presence of mind for a split second to remember and start doing it, immediately the energy of the situation shifts, usually for the better. When you become more present, others in the room feel it as well.

Practicing being present will help clear out your mind. You will begin to be able to use your energy and attention to stay present and be more productive. This practice will also help you be more aware of the decisions you are making about what you eat.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

The Importance of Chewing Your Food Properly

Digestion initially begins in the mouth. As you start to chew your food, digestive enzymes found in saliva begin to break it down, preparing for nutrient absorption. It’s importantly to chew your food thoroughly to achieve maximum absorption of all your vitamins and minerals.

How to Chew Properly

To get into the habit of chewing foods thoroughly, try counting the chews in each bite, aiming for 30 to 50 times. Try putting your utensils down between bites to help you better concentrate on chewing.

  • Chew every mouthful of food at least 30 times each, until the food becomes liquid.
  • Chewing breaks down food and makes it easier on the stomach and small intestine.
  • Saliva assists in the digestion of carbohydrates.

If under pressure at meals, take deep breaths, chew, and let the simple act of chewing relax you. Taking the time to chew will help you to enjoy the whole spectrum of tastes and aromas that make up the meal.

Good Chewing Suggestions

Before eating

  • Wash hands
  • Shower or wash face to help relax.
  • Turn off the television, radio, telephone.
  • Do not read.
  • Find a clean quiet place to eat.
  • Light a candle or play soft music.
  • Stretch, breathe.
  • Align your posture and breathe.

During your meal

  • Place a bite of food in your mouth.
  • Put your utensil down.
  • Place your hands together while chewing.
  • Begin chewing and deep breathing.
  • Concentrate on what you’re doing.
  • Look at your food or something attractive, or close your eyes partially or fully.

After eating

  • Say thanks.
  • Sit and talk after your meal.
  • Take a light stroll.

So next time you think about gobbling your food on the go, think twice. Sit down, enjoy a nice meal and most importantly – CHEW YOUR FOOD!

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.