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Apr 18, 2013

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Meditation for Beginners

1) Make it a formal practice. You will only get to the next level in meditation by setting aside specific time (preferably two times a day) to be still. 2) Start with the breath. Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice. 3) Stretch first. Stretching loosens the muscles and tendons allowing you to sit (or lie) more comfortably. Additionally, stretching starts the process of “going inward” and brings added attention to the body. 4) Meditate with Purpose. Beginners must understand that meditation is an ACTIVE process. The art of focusing your attention to a single point is hard work, and you have to be purposefully engaged! 5) Notice frustration creep up on you. This is very common for beginners as we think “hey, what am I doing here” or “why can’t I just quiet my damn mind already”. When this happens, really focus in on your breath and let the frustrated feelings go. 6) Experiment. Although many of us think of effective meditation as a Yogi sitting cross-legged beneath a Bonzi tree, beginners should be more experimental and try different types of meditation. Try sitting, lying, eyes open, eyes closed, etc. 7) Feel your body parts. A great practice for beginning meditators is to take notice of the body when a meditative state starts to take hold. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body (include your internal organs). This is very healthy and an indicator that you are on the right path. 8) Pick a specific room in your home to meditate. Make sure it is not the same room where you do work, exercise, or sleep. Place candles and other spiritual paraphernalia in the room to help you feel at ease. 9) Read a book (or two) on meditation. Preferably an instructional guide AND one that describes the benefits of deep meditative states. This will get you motivated. John Kabat-Zinn’s Wherever You Go, There You Are is terrific for beginners. 10) Commit for the long haul. Meditation is a life-long practice, and you will benefit most by NOT examining the results of your daily practice. Just do the best you can every day, and then let it go!  (Apr 29, 2013 | post #1)


Yoga for Diabetics

here is the list of various asanas you can do for better results Single and Double Leg Raises 2. Shoulder Stretches 3. Surya Namaskar (Sun Salutation) 4. Ardha Chandrasana (Half-Moon pose) 5. Ardha Kurmasana (Half Tortoise Pose) 6. Ardha Matsyendrasana (Half spinal twist) 7. Bhujangasana (Cobra Pose) 8. Dhanurasana (Bow Pose) 9. Halasana (Plough pose) 10.Janu Sirshasana (Head-to-Knee with Stretching Pose) 11.Matsyasana (Fish pose) 12.Paschimottanasa na (Standing Separate Leg Head-to-Knee Pose) 13.Pawanmuktasana (Wind relieving pose) 14.Sarvangasana (Shoulder Stand) 15.Sashankasana (Rabbit Pose) 16.Shalabhasana (Locust Pose) 17.Shavasana (Dead Body Pose) 18.Stand Spread Leg 19.Sukhasana (Easy Pose) 20.Tadasana (Tree Pose) 21.Trikonasana (Triangle Pose) 22.Tuladandasana (Balancing Stick Pose) 23.Ushtrasana (Camel Pose) 24.Vajrasana (Warrior pose) 25.Viparita Karani  (Apr 23, 2013 | post #2)