JUNE

Hello everyone, it’s your host Sevina. This month we will focus only on the practice of meditation, knowing that it is the first and most important step of getting into a better health. It supports the whole unit: Body, Mind and Spirit.

Let’s dive in.

Namaste!

The Ability to Relax is Essential to our Health and Emotional Well-Being.

By: Sevina Altanova

Our body has an amazing ability to heal itself. It is a mechanism that we all have, it just needs to be turned on by activating the relaxation response in the body.

Our body has an autonomic nervous system, which is the involuntary, unconscious nervous system, the one that powers our breathing, digestion and heartbeat. We don’t think of these; the body just does those for us. The autonomic nervous system is made of the Sympathetic and Parasympathetic nervous systems. 

The sympathetic nervous system kicks in automatically in response to a threat or immediate danger, but it also activates from any stressful situation in our everyday life. So, we need to learn to have some control over it through relaxation practices such as Meditation, Relaxation, Yoga, Controlled Breathing, Reiki and Hypnotherapy. 

Please try some of Stress Management Resources mediations:

Free Meditation – For the restoration of physical and emotional well-being.

Please preview the other meditations, and if you would like to purchase any, click the link. https://stressmanagementresources.com/shop/

Preview: Anxiety Relief Relaxation from Stress Management Resources on Vimeo:

Preview: Relaxation for Overcoming a Panic Attackfrom Stress Management Resources on Vimeo:

Preview: Clearing Chakras Relaxation from Stress Management Resources on Vimeo:

Preview: Alzheimer’s Disease Therapy with Combination of 40Hz Light and Sound from Stress Management Resources on Vimeo:

Thank You!

From Stress Management Resources

You Can Do This: Why Meditation Is for Everyone

By : Adam Brady

Possibly the most persistent myths regarding meditation are that it’s difficult, it involves struggle or laser-like focus, or that it is reserved for a privileged few who possess the mental or genetic makeup necessary to settle the mind. However, none of these beliefs are true. Popular culture has done meditation practice somewhat of a disservice by often making it appear unreachable, other-worldly, loaded with philosophical or mystical trappings, or veiled in secrecy. Fortunately, the deeper understandings of mind-body wellness and the demystification of the world’s wisdom traditions have helped to blow the dust off the outdated views of meditation that kept it out of reach of the general public.

Put simply, meditation is for everyone. It’s a process and a practice that is a natural and inherent birthright we all carry within us. When the first sages and seers of remote antiquity discovered the ability to settle their minds, they heralded a new era in humanity—the activation of our mind-body’s restful awareness response. Not unlike Roger Bannister, running the first four-minute mile in 1954, who unlocked the door to what was physically and physiologically possible, the first meditators unlocked the door to higher states of awareness that we can all experience and benefit from today.

To further illustrate meditation’s universal applicability, consider the following.

The Mind’s Urge for Stillness Is Built In

While the body is geared for activity, the mind, if given the opportunity, will naturally be drawn to settling down. The simple act of sitting comfortably with closed eyes activates the parasympathetic (rest and digest) nervous system and the mind’s tendency to go within. Whenever the input from the senses is withdrawn, the mind begins to go inward. Like a tortoise drawing in its limbs, unplugging our senses allows the mind to be calm while simultaneously expanding into higher states of awareness.

Mediate anytime, anywhere with the Chopra App. Access guided meditations on the go from the well-being pioneers.

Meditation Is Universal in Value

In other words, meditation works for all people, everywhere. As we all share common traits that are part of the human experience, the methodical practices of meditation affect all human beings similarly across time and space. Meditation’s universal effectiveness, therefore, is a byproduct of the laws of nature that apply equally to us all. In the same way that gravity applies uniformly to all humans, regardless of gender, age, or national origin, the practice of meditation is valuable for everyone on earth.

There Are No Bad Meditators 

Meditation is natural and has no biases. It can be done by anyone, regardless of background or experience. As Krishna reminds Arjuna in the Bhagavad Gita:

On this path effort never goes to waste, and there is no failure. Even a little effort towards spiritual awareness will protect you from the greatest fear. 2:40

No one who does good work will ever come to a bad end, either here or in the world to come. 6:40

While these passages may seem somewhat esoteric and mystical, they still reflect the important truth that you really can’t fail at meditation. Take comfort in Krishna’s words of encouragement and recognize that you can do this. There are no bad meditators, only less effective ways to learn. Since meditation is a unique skill, it stands to reason that thoroughly learning both the theory and experience, taking the time to learn a practice from a high-quality source such as a book, an online program like Chopra Global’s Primordial Sound Meditation Master Course, or a meditation app will help you reap meditation’s many rewards and feel successful in your practice.

It’s important to remember that if whatever source of instruction you follow isn’t working for you: Don’t give up on meditation and don’t give up on yourself. Recognize what didn’t work, try another practice, and keep exploring until you find what suits you best.

Expectations Lead to Failure

This is a good time to mention that the illusion of failure in meditation practice is almost always the result of attachment to expectations or a specific outcome. Meditation is always healing and your mind-body takes exactly what it needs from your practice. The quickest way to frustrate yourself in meditation is to have expectations of a practice that, by its very nature, is meant to embrace uncertainty, unpredictability, and the unknown.

As long as you hold on to a particular idea of what’s “supposed” to happen during meditation, you’ll constantly think of yourself as failing whenever your experiences don’t match your expectations. Set yourself free from the burden of evaluation and self-judgment and you’ll recognize that every meditation is unique and just the way it’s meant to be.

Meditation Adapts to You

When I learned meditation from Chopra Global’s chief meditation officer Roger Gabriel, he mentioned that in the beginning, practicing meditation was like breaking in a pair of slippers—they initially feel somewhat stiff and tight, but after a little time, they become comfortable and fit your feet perfectly. In this way, meditation adapts to you—to your lifestyle, needs, karma, and dharma. Ultimately, your meditation practice should be as unique as your fingerprint. Yes, there are guidelines you can follow for when, where, how long to meditate, how to sit, how to breathe, and supplementary practices, but in the end, no one knows your life and routine better than you.

Don’t try to force yourself into a meditation mold that doesn’t fit your life. Doing so will only make you uncomfortable and you’ll end up quitting. Like asana practice in yoga, don’t force yourself into the pose; modify it to fit your body and the pose will support your health and well-being for years to come.

Still unconvinced that you can meditate? Let’s see just how simple it can be. Take a moment to read through these steps and then commit to giving meditation a five-minute test drive.

• Find a place where you won’t be disturbed for the next five to seven minutes. Silence your phone, close the door, and dim the lights if you like.
• Sit comfortably in whatever position allows your neck and back to remain relatively upright. Try to have both feet resting flat on the floor with your legs uncrossed. Close your eyes softly. Relax your body into the chair.
• Take three full, slow, deep breaths.
• On your next inhalation, silently repeat to yourself the word, I.
• As you exhale, silently repeat the word am.
• Inhale: I; exhale: am.
• Continue this process for the next several minutes or as long as comfortable. When thoughts in your mind, sensations in your body, or sounds in the environment occur, effortlessly bring your awareness back to I am. Just repeat the words gently without force, effort, or struggle to concentrate.
• When you choose to end the practice, stop repeating I am, and sit comfortably with your eyes closed for a few more moments.
• When you’re ready, softly open your eyes.

Congratulations! You just meditated. While this first experience may have felt slightly strange, know that with practice it will become increasingly normal. Thoughts, sounds in the environment, and bodily sensations are all part of the practice. In the end, all you need to do is innocently notice when your attention drifts away from I am, and then gently bring it back. Simple, comfortable, effortless. This is meditation.

 

7 Myths of Meditation

By: Deepak Chopra

In the past forty years, meditation has entered the mainstream of modern Western culture, prescribed by physicians and practiced by everyone from business executives, artists, and scientists to students, teachers, military personnel, and – on a promising note – politicians. Despite the growing popularity of meditation, prevailing misconceptions about the practice are a barrier that prevents many people from trying meditation and receiving its profound benefits for the body, mind, and spirit. Here are seven of the most common meditation myths dispelled.

Myth #1: Meditation is difficult.

Truth: This myth is rooted in the image of meditation as an esoteric practice reserved only for saints, holy men, and spiritual adepts. In reality, when you receive instruction from an experienced, knowledgeable teacher, meditation is easy and fun to learn. The techniques can be as simple as focusing on the breath or silently repeating a mantra. One reason why meditation may seem difficult is that we try too hard to concentrate, we’re overly attached to results, or we’re not sure we are doing it right. In our experience, learning meditation from a qualified teacher is the best way to ensure that the process is enjoyable and you get the most from your practice. A teacher will help you understand what you’re experiencing, move past common roadblocks, and create a nourishing daily practice. 

Learn how to meditate from the experts in well-being with the Chopra App. 

Myth #2: You have to quiet your mind in order to have a successful meditation practice.

Truth: This may be the number one myth about meditation and is the cause of many people giving up in frustration. Meditation isn’t about stopping our thoughts or trying to empty our mind – both of these approaches only create stress and more noisy internal chatter. We can’t stop or control our thoughts, but wecandecide how much attention to give them. Although we can’t impose quiet on our mind, through meditation we can find the quiet that already exists in the space between our thoughts. Sometimes referred to as “the gap,” this space between thoughts is pure consciousness, pure silence, and pure peace. When we meditate, we use an object of attention, such as our breath, an image, or a mantra, which allows our mind to relax into this silent stream of awareness. When thoughts arise, as they inevitably will, we don’t need to judge them or try to push them away. Instead, we gently return our attention to our object of attention. In every meditation, there are moments, even if only microseconds, when the mind dips into the gap and experiences the refreshment of pure awareness. As you meditate on a regular basis, you will spend more and more time in this state of expanded awareness and silence.

Be assured that even if it feels like you have been thinking throughout your entire meditation, you are still receiving the benefits of your practice. You haven’t failed or wasted your time. When Chopra Center co-founder Dr. David Simon taught meditation, he would often tell students, “The thought I’m having thoughts may be the most important thought you have ever thought, because before you had that thought, you may not have even known you were having thoughts. You probably thought you were your thoughts.” Simply noticing that you are having thoughts is a breakthrough because it begins to shift your internal reference point from ego mind to witnessing awareness. As you become less identified with your thoughts and stories, you experience greater peace and open to new possibilities.

Myth #3: It takes years of dedicated practice to receive any benefits from meditation.

Truth: The benefits of meditation are both immediate and long-term. You can begin to experience benefits the first time you sit down to meditate and in the first few days of daily practice. Many scientific studies provide evidence that meditation has profound effects on the mind-body physiology within just weeks of practice. For example, a landmark study led by Harvard University and Massachusetts General Hospital found that as little as eight weeks of meditation not only helped people experience decreased anxiety and greater feelings of calm; it also produced growth in the areas of the brain associated with memory, empathy, sense of self, and stress regulation. At Chopra, we commonly hear from new meditators who are able to sleep soundly for the first time in years after just a few days of daily meditation practice. Other common benefits of meditation include improved concentration, decreased blood pressure, and enhanced immune function. 

Myth #4: Meditation is escapism.

Truth: The real purpose of meditation isn’t to tune out and get away from it all but to tune in and get in touch with your true Self – that eternal aspect of yourself that goes beyond all the ever-changing, external circumstances of your life. In meditation you dive below the mind’s churning surface, which tends to be filled with repetitive thoughts about the past and worries about the future, into the still point of pure consciousness. In this state of transcendent awareness, you let go of all the stories you’ve been telling yourself about who you are, what is limiting you, and where you fall short – and you experience the truth that your deepest Self is infinite and unbounded. As you practice on a regular basis, you cleanse the windows of perception and your clarity expands. While some people do try to use meditation as a form of escape – as a way to bypass unresolved emotional issues – this approach runs counter to all of the wisdom teachings about meditation and mindfulness. In fact, there are a variety of meditation techniques specifically developed to identify, mobilize and release stored emotional toxicity. If you are coping with emotional upset or trauma, we recommend that you work with a therapist who can help you safely explore and heal the pain of the past, allowing you to return to your natural state of wholeness and love.

Myth #5: I don’t have enough time to meditate.

Truth: There are busy, productive executives who have not missed a meditation in twenty-five years, and if you make meditation a priority, you will do it. If you feel like your schedule is too full, remember that even just a few minutes of meditation is better than none. We encourage you not to talk yourself out of meditating just because it’s a bit late or you feel too sleepy.

In life’s paradoxical way, when we spend time meditating on a regular basis, we actually have more time. When we meditate, we dip in and out of the timeless, spaceless realm of consciousness . . . the state of pure awareness that is the source of everything that manifests in the universe. Our breathing and heart rate slow down, our blood pressure lowers, and our body decreases the production of stress hormones and other chemicals that speed up the aging process and give us the subjective feeling that we are “running out of time.” In meditation, we are in a state of restful alertness that is extremely refreshing for the body and mind. As people stick with their meditation ritual, they notice that they are able to accomplish more while doing less. Instead of struggling so hard to achieve goals, they spend more and more time “in the flow” – aligned with universal intelligence that orchestrates everything.

Myth #6: Meditation is a spiritual or religious practice.

Truth: Meditation is a practice that takes us beyond the noisy chatter of the mind into a place of stillness and silence. It doesn’t require a specific spiritual belief, and many people of many different religions practice meditation without any conflict with their current religious beliefs. Some meditators have no particular religious beliefs or are atheist or agnostic. They meditate in order to experience inner quiet and the numerous physical and mental health benefits of the practice – including lowered blood pressure, stress reduction, and restful sleep. The original reason that Deepak Chopra began meditating was to help him stop smoking. Meditation helps us to enrich our lives. It enables us to enjoy whatever we do in our lives more fully and happily – whether that is playing sports, taking care of our children, or advancing in our career.

Myth #7: I’m supposed to have transcendent experiences in meditation.

Truth: Some people are disappointed when they don’t experience visions, see colors, levitate, hear a choir of angels, or glimpse enlightenment when they meditate. Although we can have a variety of wonderful experiences when we meditate, including feelings of bliss and oneness, these aren’t the purpose of the practice. The real benefits of meditation are what happens in the other hours of the day when we’re going about our daily lives. When we emerge from our meditation session, we carry some of the stillness and silence of our practice with us, allowing us to be more creative, compassionate, centered, and loving to ourselves and everyone we encounter.

Apple Cinnamon Overnight Oats

Apples, cinnamon, oats, maple syrup … sounds good, doesn’t it? And the flavors are just one good part of this recipe. It’s easy to make, and you can prepare it the night before so your morning breakfast will be a breeze.

Ingredients:

• 2 cups almond milk
• 2 cups gluten-free rolled oats
• 2 tablespoons maple syrup
• 1 teaspoon ground cinnamon
• 1 teaspoon allspice
• 2 tablespoon chia seeds
• 2 apples, cored and diced
• 1/4 cup tahini

Directions:

In a large bowl, combine the almond milk, oats, maple syrup, cinnamon, allspice, chia seeds, and half of the apples. Cover the bowl and store it in the refrigerator overnight. 

The next morning, divide the oats into bowls and top with the rest of the apples and the tahini. Top with additional cinnamon and maple syrup if desired. 

If you like your oats a little more liquid-rich, you can add more almond milk before serving. 

Serves 4