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TOPIC: Meditation Techniques for Stress....:)

pujagagoria

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Posts: 22

Date: Apr 24, 2010

Meditation Techniques for Stress....:)	Permalink

Hey Guys! Stress is a killer as we all know and most of us have experienced this at one time or the other in our lives.Stressaffects everything that we do. Neither can we work efficiently enough, nor can we take proper decisions. If you've never used meditation techniques forstress relief, then it would do us good to begin with some basic and simple meditation exercises first. They are not difficult in the least and once you start noticing the positive change in your life, you'll understandthe essence of meditationand what it means. Let us try and see how we can use meditation techniques for stress. Meditation Techniques for Stress - Technique One 1.To begin with, choose a comfortable spot. 2.Make sure that you're wearing loose and comfortable clothes. 3.There should be no distractions when you sit for meditation. So switch the phone, TV and other noise-making objects off. 4.Sit on a rug or mat and fold your legs in the lotus position. (The heels of both feet, under the thighs.) 5.Keep your back straight. Initially (before you get used to this) you could rest your back against a wall. But make sure that it is always straight! Give this up once you get used to this meditation technique for stress. 6.Sit quietly and close your eyes. 7.Now try and userelaxationtechniques. Relax all the muscles of your body, one by one. Start at the muscles of the feet and move up till the head. Tell yourself that you can feel the stress ebbing away from each and every muscle. Slowly, you will start to feel yourself relaxing. 8.Since you are new at this, it is understandable if you start to get distracted and your thought process shifts. That is why try and focus your attention on your breathing techniques. 9.Breathe deeply and evenly. 10.Concentrate on the air being inhaled and then exhaled, concentrating on the way the air fills you up and then leaves you. 11.Do this for 20 minutes each day. 12.Repeating this meditation technique for stress, twice or thrice will only add to the benefits it reaps. 13 It is said that meditating for 20 minutes per day (if done right) is as good as making up for 4 hours of rest. Meditation Techniques for Stress - Technique Two Focus on Objects and Sound 1.Place an object like a mug, or candle before you. 2.Now start examining the object. 3.Look at all its details - The shape, size, texture, temperature. 4.Concentrating and focusing your entire attention on the object at hand will help you to build your focusing powers. 5.Sometimes having a word that you can say out loud and then focus on all it's nuances can help. 6.Many people use the word 'Om' (Pronounced Ohmmm) to help concentrate better. Meditation Techniques for Stress - Technique Three Create a Happy Place This technique has been found to be very effective. Create a 'happy place' for yourself. Include all the things that make you happy and help you relax. Now build situations around this and imagine it in its entire entirety, covering all the nuances and including as many senses as you can. More and more people these days are choosing to take upexerciseslikeyogaand Tai-chi, which combine exercising and meditation and lead to stress relief. These are a series of exercises that involve mastering several poses and postures in varied degrees of difficulty. They also include breathingand techniques. When one focuses on these exercises, there is very little else that can distract you. So guys read more onstress relief yoga as we all know “HEALTH IS WEALTH” see you all in the next article till then take care… __________________ FRIENDS PLEASE ENROL AS BLOOD DONOR BY SIGNING THE FORM ON OUR SITE, HELP US SAVE LIVES

rimi : member of chiefsworld

Date: Apr 24, 2010

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NICE ARTICLE KEEP POSTING __________________

YOUR FUTURE EX HUSBAND

Date: Apr 25, 2010

9 Surprising Symptoms of Stress : CHIEFSWORLD	Permalink

When When was the last time you went through a period of stress? Can you remember the way your body reacted? Chances are you didn't feel quite like yourself. Health experts say that stress can come with some pretty surprising symptoms-from forgetfulness to nausea to skin rashes. Is your body sending you an S.O.S. that you shouldn't ignore? Read on to find out if stress is taking a toll on you-and what you can do to reverse the effects. 1. Tweaked Muscles The pain in your neck that you attributed to long hours at the computer could actually be a symptom of stress. "Stress definitely affects our musculoskeletal system, resulting in tight, contracting muscles and/or spasms in muscles," explains Elizabeth Lombardo, PhD, MS, PT, a psychologist and physical therapist in Wexford, Pennsylvania, and author of A Happy You: Your Ultimate Prescription for Happiness. "It gets us ready for fight-or-flight, although unlike our cavewomen ancestors, we don't actually need our bodies to react like this." If you're experiencing what you believe to be stress-related muscle symptoms, try this exercise: Take 5 to 10 deep breaths and focus on relaxing the tense area of your body, says Dr. Lombardo. For the neck, try gentle neck rolls or enlist your husband to give you a quick shoulder rub. 2. Eye Twitching Have you ever had an eye twitch? The often temporary condition can be annoying and worrisome, and for some, can be triggered by stress. "This condition is known as blepharospasm," explains Debbie Mandel, MA, a stress and wellness expert and author of Addicted to Stress: A Woman's 7-Step Program to Reclaim Joy and Spontaneity in Life. "Closing your eyes and visualizing your happiest place on earth will help." Also, avoid stress-related eye issues by giving your peepers a break now and then. "If your eyes get stressed from detailed work at the computer, 'stretch' them every 20 minutes by looking out the window at a larger landscape," suggests Mandel. "If you have no view, close your eyes and imagine a panorama." 3. Ragged Cuticles Do you have ragged, unkempt cuticles or nails? Their condition could be the result of a stress-induced nervous habit. "Nervous habits like nail-biting are how we channel our stress by distracting ourselves with what is known as oral satisfaction," says Mandel, adding that picking nails and cuticles is also a common way for women to deal with feelings of stress and anxiety. If you take stress out on your hands, consider keeping a stress ball in your desk drawer-something you can squeeze or knead when on the phone with a difficult client, for instance. This helps "squeeze the stress out of your body," says Mandel. 4. Cavities We all know that slacking off on dental hygiene is the first way to get cavities, but stress can also be a culprit, say experts, especially when you're grinding your teeth at night or during the day. Mandel explains teeth grinding, which many women do, as "chewing over the day's stressors." The problem, however, is that this bad habit can erode dental work, damaging your teeth and making them more susceptible to cavities. Mandel suggests redirecting your anxiety to pen and paper. "Set aside time to write down your problems to see them objectively in black and white, and then jot down some solutions," she says. But, she adds, "If teeth grinding is severe, see a dentist about getting a mouth guard." 5. Rashes It sounds strange, but your skin can be a pretty good barometer of your stress level. "Stress can cause a rash, usually raised red spots or hives on the stomach, back, arms and face," notes Dr. Lombardo. "While we don't know why it occurs, some experts believe that it has to do with the adverse effects of stress on the immune system-histamine is released, causing these itchy bumps." Deep breathing may keep rashes at bay, or from developing in the first place. So, next time you feel your stress level rising, place your hand right above your belly button. "Every time you inhale, you want your hand to rise; with each exhale, it lowers. Take 5 to 10 deep breaths periodically throughout the day." 6. Nausea Have you ever been worried about a loved one's (or your own) health condition, Googled it and suddenly felt nauseated? "Stress can upset the stomach, and nausea can be a byproduct of worry," says Mandel, who warns against playing "Google MD." Worrying about your health or a loved one's is normal, but obsessing about it is unhealthy. If your anxiety is causing nausea, try this trick that Mandel swears by: Let tepid water run over your fingers; it's believed to keep nausea at bay. 7. Sleepiness Feeling sluggish? It could be stress. "Stress hormones cause your body to surge with adrenaline and then crash into sleepiness," says Mandel. "Stress will also ruin the quality of your sleep, so you wake up tired and irritable." What to do? Go to bed earlier, says Mandel, or catch a 30-minute nap midday, and don't feel guilty about doing so. "There is great productivity in rest," she says. "You come back more focused!" 8. Forgetfulness Ask any woman who is trying to do it all and she'll admit to a few slip-ups in the memory department (forgotten appointments, lost keys, missing cell phone-ring a bell?). "Research shows that chronic stress can literally shrink the size of the hippocampus, which is responsible for some memories," says Dr. Lombardo. "Luckily, its size will go back to normal once your stress level reduces." Want to keep your brain functioning at an optimal level? Combat the first signs of stress with exercise, she says: "Go for a walk, run up a flight of stairs or dance around to the newest Black Eyed Peas tune." Exercise, she adds, keeps your brain sharp and may even help you be more prepared for future stressful moments. 9. Confusion You can't decide what to make for dinner, what to wear to work or which exit to take off the freeway. Stress causes distraction and lack of focus, says Mandel. "Stress hormones lodge longest in the brain," she says. To restore focus, take a walk, she says. "Move the stress out of your body by exercising large muscle groups like the legs. You will gain clarity. Walk out in the light and you'll reset your natural rhythm while you move out the stress. Sunlight helps the body release serotonin to improve mood, and vitamin D helps you improve your immune system-a great perk." __________________

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