In my last article, you read about what is the mindfulness and how to eat with mindfulness with the therapy with raisins. Now I come to another therapy. “mindful walking”. This is also a part of mindfulness meditation.
How to walk mindfully?
After a long day sitting in an office, sitting meditation may seem disturbing. And we start to bore easily. On that day when you want to go somewhere out so try to walk mindfully.
Meditation with walking, also known as mindful walking, which is an active practice for which it is not done by sitting anywhere. You walk with your senses. In this way, you can increase your awareness of the environment. By doing this exercise, you bring your body closer to nature. It also helps to strengthen your concentration, makes you more active. And connects you from the present moment.
Steps for mindful walking exercise
This therapy will give you an opportunity to know yourself. Because all are running in the world. Everyone is quick to escape and everyone wants comfort too but they do not get it. Everyone wants to stay, but people are running so fast. Nobody gets the chance to get the time for two hours for your body, your feeling. People think if they are not walking with the time then they will be losers. No, this therapy makes you aware of your feelings, thoughts, happiness and yourself.
Were you looking for ways to biohack your physical, psychological and spiritual areas? Here is all that you were looking for.
Biohacking is not rocket science but a do-it-yourself phenomenon which refers to bringing in lifestyle changes on your own. All your conscious actions that make your life healthy and happy.
In this article, the focus is to help you bring some changes in mental, physical and spiritual areas. Of course, you need not do all of them in one go. Take it slow and see what helps you and what modifications you need based on your preference. So let’s go one by one from one area to another:
Exercise: Begin your day with exercise. Now that we have a wide range such as aerobics, zumba, yoga, gym, pilates. You may choose the one that interests you the most because if you don’t like it, you procrastinate it all the time. So, go for trials, read, ask your friends, and figure out a way you would like to take it up. It doesn’t have to be at the beginning of your day but anytime you find yourself rocking on the chair for way too long, just stand up and move yourself a little bit. Movement not only keeps you away from feeling tired or lethargic but keeps your brain active.
Play frequently: Go back to reminiscing the good old times, when you would wait for Sundays to go to the park and play. How happy it would make you feel and made you spontaneous. Playing gives you a dopamine rush. And if in case if you were one of those indoor players, don’t worry, instead start looking for your board games or video games. It has amazing benefits such as increasing your concentration levels, enhances problem-solving, kills boredom, improves memory and stimulates the growth of cerebral cortex
Add colours to your meals: Adding colours to meals does not mean adding synthetic colours but a wide variety of veggies, fruits, cereals of different colours and varieties in your meals. Why add colours? The reason is simple, each colour has its own benefits for instance beetroot is rich in iron, similarly, eggplant is rich in potassium.
Moving on to the Psychological Area-
The spiritual area doesn’t necessarily mean being ritualistic or focussing on a particular religion. It can be anything that gives you strength, grounds you and makes you feel high on your energies.
You have the ability and can choose to transform yourself as many times as you want because you do deserve the best. So, go ahead biohack yourself with some alternatives, you have never tried before.
There are certain aspects of our lives, which we may feel are not upto the mark and you might want to change them. For example, consider a situation that you suffer from short stature and people mock you about your height. You may wish that you were taller so that you are not ridiculed anymore. You may feel physically inadequate and stay depressed quite frequently.
No matter what the odds are, you should be able to find a support system somewhere, be it in your friends, family or within yourself. There are a number of methods which you may find useful in dealing with these kinds of situations.
Facial paralysis is when there is a loss of voluntary movement of the face on one or both sides. The following are the most common causes of facial paralysis.
Ayurveda believes in not just correcting the paralysis but improving overall health so that there is no recurrence and other areas are also prevented from being affected. According to it, increased vata causes paralysis and so treatment includes correction of it plus prevention of vata accumulation through diet and lifestyle changes.
Dietary and lifestyle changes:
Pranayam, meditation is sure useful in this condition. Do start asanas, slowly begin with surynamaskar. Along with this, one can take Shastrokta medicine, that are- 1. Ekangvir Ras vati 1 or 2 bd + Maharasnadi kashay ghan vati 2+2 during the day.
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.