1) Do regular 45min of brisk walk and 10 min meditation in day
2) Take sufficient breakfast and launch dinner.
3) Work for 8 hours in a day
4) Do meditation for 5 min before going to bed.
5) Sleep at least 5-7hours of night sleep. Don't sleep in the day time, and don't work at night time
6) Drink plenty of water in a sitting position of lukewarm water don't drink cold water.
In the simplest form, meditation can be understood as the training of one’s mind. The life we are living today is fast and stressful where we cannot, for a single moment, feel calm or at peace. We fail to train our minds according to our wish but this is what meditation is for. It does not only train one’s mind but the body too and gradually improves one’s overall health. Meditation does not only include mind training but can also be used to improve many other aspects like learning, health, sleep, concentration, etc.
Meditation is a brain exercise that activates and improves one’s cognitive abilities. There are various techniques of meditation depending upon the need of an individual like concentration and mindfulness meditation. Meditation is a simple exercise of mind and needs to be worked upon. No one can attain the goals of meditation without required efforts but once it is achieved, one can see the changes in their physical and mental health. It has proven its advantages. Nowadays, many schools and colleges have made it compulsory in their curriculum to help the students relieve and deal with their stress. Meditation should be practised by everyone as it helps in many ways such as relaxation, controlling blood pressure, better blood circulation, improved sleep cycle, better respiratory system, and balanced weight.
Meditation for Learning
Neuroscience has recognized meditation as the best training to flex one’s cerebral cortex that is designed for processing like thinking, understanding, perceiving, and producing. A trained cerebral cortex can help an individual grow and improve in a much better way irrespective of their age. Meditation is beneficial for learning as it helps in building concentration and relieves stress that has become really common in students these days. Lack of focus and concentration is another obstacle for learning. It also helps an individual to improve one’s skills.
There are various advantages of Meditation due to which it is highly recognized by neuroscience as well. As the lives of the students are not as simple as they look, meditation can help them clear their thoughts and learn in a much better way.
● Stress relief
● Controls blood pressure
● Whole-brain synchronization
● Improves focus and concentration
● Acts as anti-anxiety
● Acts as anti-depression
● Peace of mind
● Improves memory
● Improved skills and abilities
● Acts as an anti-addiction technique
● Reduces anger or rage
● Bring positivity
● Improves immunity
Techniques of Meditation for Learning
● Mindfulness Meditation helps an individual to control one’s thoughts and emotions that are wandering in his/ her mind. It can include exercises related to breathing practice, body relaxation, and many more.
● Concentration Meditation helps learners to improve their concentration by focusing on a particular object or point that they choose to concentrate upon. It can include exercises related to a breathing pattern, repeating a particular word, staring at something like candle or ceiling, etc.
● Walking Meditation where one walks slowly, taking small steps without any exaggeration. This helps to reduce stress and sleep cycle, acting as an anti- depressant.
Meditation nowadays has become quite a common concept that people are incorporating in their lives. It provides one with the peace of mind and a healthy body that help him/her grow in this stressed life. Students can use meditation to help improve their learning habits and abilities and it also sculpts them into better and disciplined human beings. The benefits of meditation cannot be seen in a few days or months, it is a technique that requires practice and time. Once an individual knows how to control his/ her thoughts and concentration, it becomes easy for him/ her to stop meaningless thoughts that invade the peace of mind. Meditation is useful for every age group as it ensures good health and calm mind.
Sleep is the normal physiological process of our body which is as important as respiration and digestion. Sleep is vital for maintaining our physical and mental health. Normal adults require 8 hours of sleep every day, whereas it 14 to 15 hours of sleep is recommended for infants and toddlers.
What are the different stages of Sleep
Every human has a natural circadian clock in their body, which is responsible for maintaining our sleep-wake homeostasis. The different stages of sleep include REM and NREM that is rapid eye movement sleep and non-rapid eye movement sleep respectively. REM is the deep sleep stage in which it is very difficult to wake up the person as this stage includes the sensory inhibition and all voluntary muscles along with almost all interactions with the surroundings are inhibited. Therefore, a person’s physical stress and tiredness also get relieved during this stage of sleep. NREM sleep is the stage between REM and awakening and here the person may have a sensory connection with his or her surroundings, but may not respond.
Sleep and its benefits
Sleep and stress have a very strong connection with each other. The best way to relieve stress and any other mental disturbance is sleep. It is essential to have knowledge about sleep psychiatry for almost all physicians as they face many sleep-deprived patients in their day to day practice.
Sleep psychiatry also insists on meditation and ensures that people have a normal pattern of sleep, in order to maintain the mental health of the person in a normal state.
For human beings, the body is considered the temple, one that they strive to keep fit and in shape. In fact, the plethora of ailments which people complain of suffering from, almost always deal with their physical health. In this over engagement to restore the physical health, the well being of the mental health is never considered. However truth remains that the health of the mind is equally if not more important and must be given its share of priority. With the growing age and times, depression has emerged as a gnawing problem, one that is plaguing individuals indiscriminately and one that must be eradicated as soon as possible.
Some of the ways to combat this fatal ailment are :
Everyday a bit of exercise not only keeps the body fit and healthy but also goes a long way in easing and calming the mind. You need not indulge in strenuous exercises but must make it a conscientious habit to work out a bit daily.
2. Talk to people
Though depression makes one inexorably quiet and silent, the first thing that is prescribed as a remedial measure is talk to people. Engaging in conversations with people, telling them what exactly is troubling you are proven ways to combat depression.
There is no better way to treat mental ailment than meditating. When you suffer from depression, your body undergoes severe conflict. Meditating not only calms the mind but also soothes away the worries.
4. Develop a support system
Depression is almost always followed by an unfathomable sense of loneliness. Talking to others does help, but at the same time try to develop a support system. Find an individual, be it parents, relatives or friends and confide in him or her. Not sharing what you are going through is never a solution and only exacerbates the fatality of the situation.
5. Change the daily routine
Monotony is never exciting and it is only before time before the humdrum of life gets to you. Changing the daily routine and incorporating something new and exciting go a long way in recuperating you from the mental dullness and fatigue.
Just as baby’s body develops when they are in their mother’s womb, so does the baby’s mind. According to Ayurveda, a baby’s personality and behaviour begins to develop inside the womb almost as soon as he or she is conceived. Thus, in the same way as a mother takes vitamin and mineral supplements to nourish her baby’s body, attention also needs to be paid to nourishing and developing the baby’s cognitive abilities. This is known as Garbhsanskar in Ayurveda.
Garbh Sanskar derives its origins from the Sanskrit word ‘Garbh’ meaning foetus in the womb and ‘sanskar’ or education of the mind. In order to help your baby develop a healthy mind, garbhsanskar suggests a way of life and practises that parents expecting a child should follow. This is because, it is believed that an unborn baby can understand sounds, emotions, thoughts and feelings being experienced by the mother. Thus mothers are advised to stay positive always and keep away from negative influences.
Make time for hobbies and other interests that make you happy.
Reading a book is an excellent activity for pregnant women. It not only keeps your mind occupied but according to Ayurveda, the information gained by reading also seeps into the baby’s mind. It is perhaps for this reason that mythological stories and scriptures are highly recommended to expecting mothers.
Though reading the newspaper is a good habit to inculcate, skipping the morning paper when you are pregnant is not a bad idea since most of the news contained has violent references. If you like watching movies, pick comedies and movies with a happy ending that raises your spirits.
Music also plays an important role in your baby’s cognitive development. According to Garbhsanskar in Ayurveda listening to soft, soothing music can keep both the mother and the baby calm. This also aids in the development of the baby’s sense of hearing and stimulates the development of neural connections in the brain. There are a number of shlokas and ragas that have proven to be beneficial for expecting mothers and their foetuses. Alternatively, you could listen to soft instrumental music like that created by a flute, sitar or violin.
Meditation is another key aspect of garbhsanskar. This helps calm a mother and eases mood swings while giving her and her baby peace of mind. The aim of meditation is to achieve a zen state of mind where the mind is not affected by external distractions and can focus on visualising the baby. By doing this, a mother can connect with her baby and form a deeper bond with the growing foetus. Communicating with the baby by talking to them or caressing your belly is also known as Garbha sanwaad. This contributes to the physical and mental development of the baby and stimulates their senses.
Thus, do not wait for your baby to be born to start connecting with them. The day you learn of the good news is the day you and your baby can start developing your unique bond.
As stress and unhealthy lifestyle take a toll on your mind, are you concerned about keeping your brain sharp in order to excel? Well here are simple tips that would enhance your brain power to its zenith.
Pregnancy brings with it many changes - physical and emotional. On the one hand, you are changing your appearance completely as a person. On the other, your hormones are playing havoc and you are not sure if you are feeling happy, sad, confused, anger - all at the same time or within short timespans. There could also be forgetfulness in some women.
It is not just you but people around you also who are not sure how to manage this, especially your partner, who needs to be explained why this is happening. If you already have a child, don't be surprised if the first child feels very nervous and anxious about your mood swings.
However, the good news is that these mood swings settle down and can be managed with a little bit of conscious effort. It is generally noted that the mood swings are worst in the first trimester and settle down gradually during the second trimester onwards. Women are more in control of their emotions and feelings. Though you may not voice it out, there are many concerns going on in your head with your pregnancy and these definitely make you anxious. As your due date nears, expect a surge in your anxiety/fear levels.
Talk it out - Whether your concern is if your baby will be healthy or how will you manage finances, the best option is to discuss with your spouse about the same. You could also find support with close friends and relatives. Look for online support groups or form friends from your doctor's clinic - you will find that everybody lends an ear and shoulder to support you.
Rest - Pregnancy is extremely tiring physically, and fatigue adds to your irritability. As it also plays with your regular sleep patterns, try and get as much rest and sleep for shorter durations whenever possible. If you are working, discuss with your boss to be able to take breaks.
Exercise - Consult with your doctor and make sure you follow an exercise regime tailored for you. This not only reduces fatigue but makes you more active and less irritable. Can also go for activities like yoga and walking recommended by the doctor. Also, meditation helps in reducing stress and overcoming mood disorder during pregnancy.
Nutrition - While you have your cravings, ensure you eat a healthy balanced diet. This not only contributes to physical well-being but also your emotional health.
Socialize - Try and make new friends or spend time with old ones. They would be extremely delighted to hear your small talks and in the process, you would feel relaxed and happy too.
Pamper yourself - While there is no point going shopping or pub hopping, treat yourself to a massage at a nearby spa or spend time reading a book or watching a movie. These can be extremely relaxing and easy to follow.
Needless to say, as much as they may sound unpleasant, the entire experience of these mood swings will leave you a different person.
There are various drugs available in the market today that claim to help in boosting up the sexual drive that partners crave during their intimacy. However, many may not be aware that some drugs can actually take a serious toll on your sex life.
Popping a pill or two may be an easy job but getting over the ill effects it has on your sex life may not be that easy. Various studies have established a strong connection between drugs and sex, pointing the former having various serious bad effects on the later. Continue reading to know more about how drugs hamper sex life.
In case you have noticed and are worried about your drug use to pose a serious threat to your sex life, make it a point to consult with a sexologist as he may help you better deal with the issues through necessary therapies and treatments. After all, sex is a natural part of a healthy life and a way of procreation; disruption of which can put both in great jeopardy.
Ayurveda can offer a psychological system of treatment quite as it can aid in physical treatment. The scope of its practice incorporates both mental as well as physical healing. Thus, you won’t be able to comprehend Ayurveda in its fullest sense without having a look at its influence on the human mind and its consciousness.
The evaluation of the mind is as complicated as that of the physical body. It is not simply a sidelight which can be looked at an instance. Ayurvedic application of treating psychological imbalances has its own expertise and application quite like any other therapeutic procedure.
Ayurveda and mental imbalance
Conventional Ayurvedic treatments have recognised three primary causes of mental illnesses:
Imbalances caused by various Doshas which can be either through external reasons or constitutional issues.
An excess of tamas as well as rajas in the mind.
Factors of Karma or outcomes of previous actions.
All these three factors are interrelated to some degree though the imbalances of the Doshas are the most predominant. It mainly rests upon excessive of tamas and rajas, which eventually mirror the deeper disharmonies resting on all the actions.
Ayurveda and psychological problems
Ayurvedic treatments offer a threefold solution for combating all these imbalances that lead to psychological problems.
1. Rational therapies are known for encountering all the Doshas that can be achieved with the help of proper diet, herbs, clinical treatments and other therapies that are directed in opposite directions of the Doshic disharmonies.
3. Spiritual methods for reducing Karma can help in the proper applications of mantras, and rituals that help in purifying the soul.
These three methods of treatment normally cross each other and can be applied to the same individual alternately. The mind as a factor with emotional issues can be availed in each of these stages.
Ayurveda for counselling
Along with these psychological considerations, Ayurveda is largely used for counselling a person who is going through mental imbalance. Much of the work comprises of educating the individual on how he or she would be able to alter their lifestyle for the prevention of diseases and optimising the health conditions along with treating mental imbalances. While this may be centred on herbal and dietary recommendations, it is generally based on the individual clinical condition of the patient.