Meditation techniques are tried and tested ways to find peace of mind. For many people meditation is a method that gives them a peaceful attitude and helps them to deal with daily life and its challenges. Regular use of meditation techniques can help to release tension and to face problems in a more constructive way.
Many people also use meditation techniques as a spiritual practice. Meditation does not have to be a religious practice although many meditation techniques have their origin in the biggest religious traditions in the world, especially Buddhism and Hinduism. Meditation techniques can focus on the breath, on an object (such as a religious idol or an image of a deity) or a mantra (a sacred syllable or a word).

Simple Buddhist Meditation Techniques

Many Buddhist meditation techniques, especially those that are taught to complete beginners, focus on the breath. A simple technique for developing focus and concentration is to divide the meditation session in four parts that each last around five minutes to start with. In the first part you count (silently in your mind) each breath at the end of the exhalation. Count from one to ten and then start from one again: this makes it easier to avoid losing count.

In the second part, count each breath just before the inhalation. This subtle difference from the end of the exhalation to the beginning of the inhalation makes you more aware of each breath before you inhale. In the third part you pay attention to the breath as it moves in and out of the body. In the fourth part you focus on the small part of the body where the breath enters: the nostrils. In this way each phase directs your attention to a more focused state of mind.

Zen Meditation Techniques

Zen meditation techniques are the key practices in the Zen Buddhist tradition. It has been practiced for thousands of years but it is also very popular in the West today. Also called zazen (zen means meditation and za means sitting), zen meditation involves focusing on the breath while breathing naturally and being present in each moment. The meditators often sit in a cross-legged position or in the lotus position so that the breath flows naturally. In zen practices the eyes are usually partly open. The purpose of these meditation techniques is to allow the mind to relax and to become peaceful.

One misconception about meditation techniques is that those who meditate enter a hypnotic state or a trance. Meditation techniques are not about losing awareness or going into altered states of consciousness. Meditating actually increases your awareness and it makes the mind clearer. Studies have shown that meditation can affect the electrical activity in the brain, for example in the parts of the brain that are associated with positive emotions.

Experience Perfect Harmony

Vipassana Meditation Techniques

Vipassana meditation techniques are said to originate from the time of the Buddha, approximately 2500 years ago. The modern-day Vipassana teacher is S.N. Goenka, born in Myanmar (Burma). The Vipassana method is said to develop peace of mind, happiness and increased self-observation. It is a practical approach that helps the students to achieve more harmony in their daily lives. The Vipassana technique is usually taught in Vipassana centers that hold ten-day courses. These courses are usually residential and involve silence throughout the ten days. After the ten days the students can use the meditation techniques at home in their everyday lives.

Modern Mindfulness Meditation Techniques

The idea of mindfulness is behind many meditation practices, but mindfulness meditation has been made especially popular by John Kabat-Zinn. Kabat-Zinn and his colleagues have used mindfulness techniques to reduce stress and to relieve depression and anxiety. Mindfulness means being aware in each moment and doing everything with complete attention. It is an awareness of feelings, sensations and thoughts in every moment. Mindfulness meditation is influenced by Buddhist meditation tradition, but has been developed especially for dealing with the stresses of modern life. Kabat-Zinn has written several books about the subject and has a range of CDs with practical meditation instructions.

Guided Meditation Techniques

Guided meditations can be an easy introduction for beginners. If you have never meditated before, it can be helpful to hear the instructor’s voice guiding you through a meditation step by step. You can find a wide range of guided meditation CDs in shops and online. They use different types of techniques, including focusing on the breath, visualizing an object or repeating a mantra.

Transcendental Meditation Techniques

Transcendental Meditation techniques (TM) were developed by the Indian yoga and meditation master Maharishi Mahesh Yogi. It is taught by trained TM teachers and cannot be learned from books. The technique involves sitting your eyes closed in a comfortable position while the body relaxes and the mind experiences a calmer state without mental activity. The state that eventually appears in TM is sometimes called “pure consciousness”. The meditation is practiced 20 minutes every morning and every evening.

Meditation Techniques for Beginners

Before you start to meditate, find a location where you will not be disturbed and make sure you can stay there undisturbed for at least 20 minutes. You should not have music, the radio or the TV in the room while you meditate (unless you are listening to a guided meditation).

Sit comfortably either on a cushion on the floor or on a chair. The traditional meditation techniques position is the lotus position, which involves sitting cross-legged with each foot over the opposite leg. You can also just cross your legs on the floor and prop yourself up with cushions, or try sitting your knees bent and your legs tucked in near your body. You can always sit on a chair, but try to make sure your feet are grounded on the floor. Try to keep your back straight and keep your body relaxed at the same time. Place your hands on your knees, or on your lap one hand on top of another and palms facing up.

Then start to focus on your breath. Pay attention to each inhalation and each exhalation. Do not try to force your breath. Simply let it flow in and out while paying attention to each breath and its effect on your body. Pay attention as the breath enters your body through your nostrils and then moves to the lungs before moving out of the body again on the exhale. As thoughts come to your mind, let them come and go.

Meditating is not about trying to stop thinking completely. The idea is to let the thoughts enter and exit your mind and not get caught up in the thoughts. When this happens, bring your focus back to the breath. You might feel like you are suddenly having more thoughts than ever before. It is not that you have more thoughts than before. It is just that you finally notice how busy your mind is as you sit down to meditate.

The more you meditate, the more you start to notice the benefits of regular meditation. Some meditation techniques recommend two sessions daily. Once you get used to your chosen meditation techniques, you will notice that they do not take much time out of your day, but they will increase relaxation, happiness and feelings of calm and tranquility.

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http://en.wikipedia.org/wiki/Zen
http://en.wikipedia.org/wiki/Transcendental_Meditation_technique

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Astaxanthin is a naturally occurring phytonutrient and antioxidant that has a diverse range of beneficial health effects. Found in red fish like salmon, crustaceans like shrimp and lobster and a few species of algae, astaxanthin is a carotenoid. As such, it also functions as the red pigment that gives these plants and creatures their distinctive coloration. For human consumption, it works as a health supplement that improves muscles, maintains joints, increases the immune system, prevents some effects of aging and improves physical endurance.

How is Astaxanthin obtained?

Pure Astaxanthin

Chlorella and spirulina are commonly touted by health experts as super foods that are especially beneficial as a health supplement. These are micro-algae that contain an abundant quantity of nutrients and minerals, but they function as green pigment and not red. A similar type of algae to these more commonly known algae is haematococcus pluvialis, which is a red micro-alga. In addition to many of the nutrients and minerals found in micro-algae like chlorella and spirulina, Haematococcus pluvialis contains large quantities of astaxanthin.  These large quantities are produced as a defense mechanism by algae that are under stress, either from insufficient sunlight or nutrition.

Containing far more astaxanthin than crustaceans or fish, the haematococcus algae is the most prevalent source of astaxanthin. In order to produce sufficient quantities of it for use in health supplements, the haematococcus algae are produced in fresh water farms. The nutrient is then extracted from the algae, processed and then formed into a health supplement.

For a healthy diet, astaxanthin is one of the most vital carotenoids. These nutrients are often found naturally in many types of foods, giving them a distinctive yellow, red or orange color. One of the most well-known carotenoids is beta-carotene, which is commonly associated with carrots. In addition to their status as antioxidants, carotenoids also provide several other important health benefits, such as supporting the human body’s immune system, fostering a healthy cardiovascular system and they may play a role in preventing certain diseases. Unlike certain algae, crustaceans and fish, the human body is unable to produce carotenoids, which necessitates developing a diet that can provide them instead.

Astaxanthin is also a potent antioxidant, which studies have shown to be a healthy addition to the human diet. In general, antioxidants help to protect against premature aging, sunburns and other types of tissue damage in addition to acting as a natural anti-inflammatory.  There are also many health conditions that antioxidants have been shown to reduce in intensity, relieve symptoms or to prevent the condition form developing further.

As a phytonutrient, this carotenoid is also known to assist muscles in recovering after strength training and to increase the physical endurance of the user.

Who Benefits from Taking Astaxanthin?

Taking astaxanthin is especially beneficial to people who exercise regularly, such as sports players, runners or other athletes. Studies have linked it to increased performance in competitive sports and weight lifting. It is also known to relieve muscles fatigue after exercise, and it can increase the rate of recovery from physical exercise in general. As a fat-soluble nutrient, astaxanthin is delivered with fat into the muscles, and it assists in protecting the muscles from an array of degenerative conditions.

This nutrient is also regarded as one of the most powerful naturally occurring anti-inflammatory agents. Some studies have demonstrated it can relieve redness, swelling and pain associated with inflammation. Also, astaxanthin may help to relieve joint pain, and it sometimes used to treat any condition that results in joint inflammation. Some health experts advise taking this nutrient as a supplement in order to maintain healthy joints and to avoid any future medical conditions.

With more antioxidants than vitamin E, Astaxanthin is a powerful supplement for maintain healthy skin, and it also an effective agent against premature aging. Since aging is the result of oxidation, which occurs naturally as the body uses oxygen to provide energy to its cells. While this is a necessary process, it also leads to the creation of free radicals, which can produce the symptoms associated with premature aging. Antioxidants help to prevent these symptoms by binding themselves to the free radicals and neutralizing their damaging effects. Astaxanthin can also improve the elasticity of skin, foster moister skin and reduce cell damage in skin. Studies have also shown that it can help to prevent skin damage from UV rays, making it especially useful for those who spend a large portion of time outside.

This carotenoid also has properties that have been demonstrated to improve the human immune system, which helps the body to recover from diseases and to fight off viruses, bacteria and other germs. For those who are prone to illness or chronic fatigue, some health experts advise that this supplement can improve the immune systems in order to prevent further illnesses and conditions.

Like many other carotenoids, astaxanthin is a recommended supplement for fostering a healthy cardiovascular system. Other potential benefits include lowering blood pressure and promoting a healthy heart in general. Some studies have demonstrated that it may prevent future heart complications. Promising research has also shown some potential benefits of this phytonutrient for those suffering from Alzheimer’s and Parkinson’s disease, those recovering from strokes and for those with elevated cholesterol levels. Other promising studies show that it may be useful for treating macular degeneration, which is an age-related eye condition. It is also frequently recommended as a natural supplement to maintain ocular health and to improve vision.

How to Use Astaxanthin as a Supplement

The typical dose per day of astaxanthin intended to promote healthy joints and improve the cardiovascular system ranges between 4 mg to 12 mg. When used to improve certain conditions, users may occasionally take does of up to 16 mg per day. According to previous studies and surveys, this phytonutrient does not seem to have any serious side effects. There is no specific research about its use during pregnancy, and women who are pregnant should consult with their doctor before using any supplements.

Some experts also recommend taking the supplements with meals that are rich in high-quality oils, such as olive oil. Since astaxanthin dissolves in fats, ingesting it with oils helps the user’s body to absorb it faster. Some who use astaxanthin as a supplement take it in conjunction with quality fish oils or with meals that include fish as a main ingredient.

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A gluten free diet means a diet that does not contain any gluten, a protein found in wheat and many other grains. A gluten free diet is the only way to control the symptoms of celiac disease, a condition that involves intolerance to gluten.

Celiac Disease and Eating Gluten Free

Celiac disease sometimes gets mixed up with a wheat allergy. With a wheat allergy the person is intolerant to wheat and products derived from wheat, such as pasta, wheat flour, bread, most cakes and biscuits. In celiac disease the person is intolerant to gluten and cannot eat wheat or any other grains and foods that contain gluten and really needs to follow a gluten free way of eating. Gluten is found in wheat, rye and barley and foods that are made from these grains, as well as a few less commonly used grains and flours.

A person who suffers from celiac disease has to become gluten free to keep the symptoms under control and to prevent further health problems. In celiac patients gluten can damage the small intestine, and common symptoms of the condition include diarrhea, stomach pain and weight loss. Because of the damage to the small intestine, the body does not absorb enough nutrients from the diet.

How to Go Gluten Free

If you have been diagnosed with celiac disease and you are starting a gluten free diet, it can seem like a big challenge to create a new eating plan. However, there are a lot of foods you can still eat, and there are also an increasing number of gluten-free products on the market today.

It is usually recommended that celiac patients should avoid oats. This is partly because oats are often grown near other grains or are produced in factories where other grains and flours are also produced. There are also non-food products that come into contact with your mouth and that can contain gluten: lip balms, many medications and health supplements such as vitamin pills, and toothpaste. Where you can, look for gluten free alternatives.

Gluten Free Foods You Can Eat

Glute Free Bread

Many foods today have gluten free alternatives. There is a wide variety of gluten free pasta, bread, biscuits, cakes and other foods on the market. There are many delicious gluten free breads and cakes, biscuits and crackers.

There are also many foods that do not contain gluten naturally. Grains and starches you can eat include buckwheat, corn and cornmeal, amaranth, polenta, rice, quinoa and tapioca. Flours that are safe to use include corn, potato, rice, bean and soy flour. Your diet can contain potatoes, rice, all types of fruits and vegetables, fresh meat, chicken, fish and most dairy products. Even though you have to avoid beer, you can still drink wine. Whenever you shopping for food, always check the label and read through the list of ingredients.

Avoiding gluten can help to relieve the symptoms of celiac disease, but if you accidentally eat gluten-rich foods, the symptoms can come back. You might get stomach cramps or diarrhea, although some people do not get any symptoms. Celiac patients usually have to stay on a gluten free diet for the rest of their lives, but most people do not need any medication and can control their symptoms by choosing the foods they eat carefully. Most people start to feel better as soon as they change their daily diets.

It is important to eat a balanced diet that provides all the nutrition you need. Grains contain a lot of fiber, as well as many important vitamins and minerals including iron, calcium and many B-group vitamins. Some people with celiac disease take vitamin supplements to make sure they get enough essential nutrients. When you first start on a gluten free diet, it is a good idea to talk to a nutritionist to make sure you know how to build up a balanced and healthy eating plan. A nutritionist can also give you tips for making your diet interesting and varied.

Where to Find Gluten Free Foods

Health food stores and most well-stocked supermarkets sell a variety of alternatives to wheat, rye and barley. Many organic food stores have restaurants or cafés that cater for people who have to avoid gluten. Health food stores and organic supermarkets can be great places to get more information about alternatives to the foods you are used to eating, and they also stock many less known grains, flours and other foods. If you have been recently diagnosed with celiac disease and it feels difficult to find foods you can eat, try visiting an organic store if there is one in the neighborhood. You would be surprised at how much there is you can actually eat, and how many delicious alternatives have been developed for people who have to (or who want to) go gluten free for health reasons.

Some households with a celiac patient have found it useful to devote one part of the kitchen (for example one cupboard and a part of the fridge) to gluten free foods. The person with gluten intolerance can then safely eat whatever is in that cupboard without having to check each food item every time. Eating out used to be a problem for celiac patients, but today many restaurants label their foods clearly. There are even restaurants that are certified gluten free.

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In today’s busy and stressful life many people turn to guided meditation as a way to relax, de-stress and find some peace and quiet. There are so many different types of meditations that there is something suitable for everyone, and if you have never tried meditation you can find guided meditation classes, CD:s and DVD:s to help you to get started.

The Benefits of Guided Meditation

Executive Recharging

Guided meditation is a more and more popular way of relieving stress. Even executives in the biggest corporations in the world have tried some meditation techniques to help them to focus during busy times at work. Buddhist meditation techniques have become especially popular in the corporate world. Although meditating is a lot more than just a quick way to relieve stress, it is used more and more as a natural method for stress relief. Regular meditation can help to relieve stress and anxiety and to prevent stress from developing in the first place.

There are guided meditation techniques especially for stress relief purposes. However, most meditation techniques, especially those associated with Buddhism, go beyond stress relief. The idea in Buddhist meditation and in many other meditations is to train the mind so that it slowly becomes easier to control your thoughts and to calm down and silence the mind. Many people only notice how busy their minds are when they sit down to meditate for the first time. In many guided meditation techniques the main purpose is to learn to let the many thoughts come and go, and to become less attached to the thoughts.

Types of Guided Meditation

A typical guided meditation involves sitting in a comfortable and relaxed position, often cross-legged on the floor or on a cushion. You can also meditate sitting in a chair. The techniques used in meditations vary depending on what type of meditation you are doing and what its purposes are, but can include breathing exercises, visualization or focusing on a word or a sentence (a mantra). Meditations that focus on the breathing may involve trying to breath deeply and slowly or breathing naturally and simply focusing on the breath. Many people who have not tried meditating before like focusing on the breath because breathing is something everyone does naturally, and you do not have to learn any visualization techniques to do a simple guided meditation.

Guided meditation that uses visualization can be a good option for people who find it easier to focus on something outside themselves while they meditate. A visualization can mean thinking about an object, such as a flower or a candle, and focusing on the details in that object. In religious meditations the meditator can look at a picture of a deity or try to visualize the deity in his or her mind. A typical visualization guided meditation for a beginner can involve listening to a meditation CD in which the instructor guides the listener through a visualization step by step. There are also meditation techniques that use a word, a syllable or even a sentence to find focus and concentration. These types of meditations are typical for many religious practices or meditations related to yoga. The syllable that is most often used is “om”, the sacred symbol in Hinduism. Repeating the word or the syllable in your mind can help you to focus in the guided meditation.

How to Start Meditating With Guided Meditation

There are guided meditation classes in many yoga centers, Buddhist centers, community centers and even health clubs. Meditation has become so widely known and so popular that you can almost always find a class near you. It can be a good idea to go to a class to start with so that you learn a technique you can also practice at home. Many yoga teachers end their classes with short relaxation or meditation sessions and this can be a good introduction to meditation to those who would otherwise not try it. If there are no classes close to your home, you can find countless CD:s, books and DVD:s that give you instructions in various beginner-friendly meditation techniques. Many guided meditation CD:s are available to order online.

Who Can Try Guided Meditation

There are a few misconceptions about meditation and they can sometimes stop people from trying to meditate. Some people think meditating is a religious activity because it is often connected to some of the biggest religions in the world, such as Buddhism or Hinduism. Although meditating can be a part of a religious ritual and it is an important part of many religions, it does not have to be a religious activity and you do not have to belong to any religious group to enjoy meditations. Another misunderstanding that many people have about meditation is that it is mainly practiced by people who belong to certain New Age groups. However, meditation is a technique for relieving stress and for gaining more control over your mind and your thoughts, and guided meditation is open to everyone.

People go to guided meditation classes for a variety of reasons. Some try it to get stress relief, some hope to find a way to be able to deal with the problems of everyday life in a better way. There are no right or wrong reasons to start meditating but the best way to enjoy the benefits of meditation is to do it regularly. Beginners sometimes give up after a few weeks or a few months because they were expecting fast results, but meditation is a long process. Even though it can sometimes feel difficult, you will eventually start to notice changes in your daily life if you persist with your guided meditation.

Guided Meditation

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