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How to Achieve The Art of Mindfulness ~ 6 Effective & Simple Ways to Master This

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How to Achieve The Art of Mindfulness

6 Effective & Simple Ways to Master This
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Reduce Stress With Yoga

In a modern world full of stress and questionable lifestyle choices (too much alcohol, smoking, lack of exercise, poor dietary choices often leading to weigh issues and obesity, late nights and stretching the day to its maximum…), mindfulness may sound a little bit out of sync.
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However, this word, MINDFULNESS, and its concept have been buzzing around quite a lot lately. And as a result, this can make the whole thing sound a little more complicated than it actually is!
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Psychologist Marsha Lucas defines mindfulness as paying attention in a non-particular way, as well as being in the present, being conscious of decisions, and living in a non-judgmental way.
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And when you can incorporate that into your life, it can mean living a life living on purpose, living deliberately, and enjoying your life more.
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Not only that, this can make a world of difference in your overall health and well-being. It’s the endorphins (the happy hormones) which are released when you feel good. These can help prevent degenerative diseases like cancer and heart problems which are causing havoc in the health scene today.
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You can take this a step further by taking premium supplements like Stem Cell supplements and plant-based minerals and vitamins to your daily health regime. These will help in keeping your body and mind in optimal condition so you can benefit from your new practice of mindfulness.
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So if you’re not too sure where to start when it comes to mindfulness, then here are 6 ways that you can incorporate it into your life. Starting today.
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The Art of Mindfulness Tip #1
Stay Mindful in Everyday Activities
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The Art of Mindfulness ~ 6 Simple Steps to Achieve ThisOne of the best ways to practise mindfulness is by applying it in your everyday life, as you take part in everyday activities.
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You can start by being more conscious of what you are eating, rather than flowing through life non-deliberately, to simply paying more attention to how and why you’re brushing your teeth.
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Things like social media and our devices can suck us in and waste our time. But being more mindful means using this technology with a purpose. Approach this with awareness. Do this in your hobbies. Do you draw? Then practise mindfulness when you are drawing.
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What are you looking for? Your answer could be entertainment, rather than just scrolling aimlessly.
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The Art of Mindfulness Tip #2
Be Mindful As Soon As You’re Awake

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If you are able to be mindful as soon as you wake up, then it can set the tone for your day, as well as for your nervous system!
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This can be as simple as meditation or a prayer, whatever works for you. It can simply be sitting and thinking out your day ahead. Just be sure to do it before breakfast, before turning on the TV or before looking at your smart phone.
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It may very well become something that you quickly establish as part of your routine because of the calm and peace that it brings. It also means that more mindful moments are likely throughout the rest of your day, if you make time for them first thing in the morning.
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The Art of Mindfulness Tip #3
Kick Bad Habits

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If you are looking to be more mindful, then you will quite quickly come to realize that your bad habits simply are not conducive. The question you need to ask is:  “What are they really achieving? “
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Give your diet a make-over. Choose to eat real food. This would mean a conscious choice away from GM (genetically-modified foods, processed and irradiated foods, chemical additives and more.
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There is a connection between the physical body (what you eat) and the mind. An optimally healthy diet can only make your practice of mindfulness more effective to bring the benefits into your life.
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The trick is to join a group of like-minded people (like those who Eat Delicious Food As Medicine), who practise the same way of living.
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What can be better than eating delicious food and being on top of your health? So be mindful when you prepare and eat your (delicious!) food!
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Kicking bad habits allows you to free your body. This could lead you to freedom in your psychological health and your life through mindfulness.
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The Art of Mindfulness Tip #4
Let Your Mind Wander
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Stay YouthfulBeing present and in the moment is not going to always be possible. But the good news is that having a busy mind can actually be a good thing, according to psychologists.
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These changes in the brain can be beneficial to your mind. And a good thing for mindfulness too: When you’re able to recognize that your mind has wandered off to other things, you can practice ‘gently’ bringing it back to the present. And be more conscious of what is going on around you.
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So don’t just presume that you have to be focused all of the time.
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The Art of Mindfulness Tip #5
Choose a Prompt

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With the busyness of everyday life, it can be hard to always be present and practice being mindful.
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However, if you can choose a prompt, that can remind you daily to take a minute or two to focus, then you’re going to be much more likely to see it making a difference in your life.
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This prompt could be when you have a cup of tea, when you look in a mirror, or when you sing a song special to you, as examples. Just choose something that you do a few times a day. This specific activity can act as a prompt and a reminder for you.
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The Art of Mindfulness Tip #6
Find a Relaxing Hobby You Love
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The Art of Mindfulness If you can find a hobby that helps you to relax and to unwind, this can make a big difference in your life.
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This hobby that you love could be yoga, Pilates, meditation, writing, sewing, or drawing, as examples.
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Then, as and when you immerse yourself in this hobby, it will allow you to relax, unwind, be present, and be more mindful. However, you may find that you may need some practice, though. So don’t give up if you don’t find that it works for you at first.

In what ways do you practise mindfulness already in your life? It would be interesting to hear what you think.
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What are Your Challenges, Tips and Secrets for Mindfulness? Share with us below!
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How to Fall Asleep in 10 Minutes or Fewer ~ 10 Premium Sleep Hacks

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How to Fall Asleep in 10 Minutes or Fewer
10 Premium Sleep Hacks!

Fall Asleep in 10 MinutesHow can you fall asleep in 10 minutes or even fewer if you are dogged by insomnia permanently? Suffering from insomnia can be a very stressful, and it can negatively affect your daily life.
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If you don’t get enough rest, you can begin to lose some of your cognitive abilities – it gets harder to remember things, it might be less easy to form coherent thoughts, and learning becomes more difficult.
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On top of that, you’re going to be fatigued – so everything you do feels like it requires ten times more effort.
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If you’re not new to the insomnia game, then you already know all of this ~ reducing sleep disturbances can help. But often, it’s easier said than done. You might be getting pretty desperate for a solution. Can you beat insomnia and fall asleep? But before you head on down to the doctor’s to seek medical help for your insomnia, try out 1 or more of these tips below.
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Here are 10 best fall-asleep hacks
that will help you sleep quickly as soon as your head hits the pillow!
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Fall Asleep in 10 Minutes or Fewer: Hack #1
Get a Good Mattress

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Another hugely underrated suggestion for people hoping to improve their sleep schedule is sleeping on a good mattress. Many people sleep on uncomfortable mattresses their whole lives without realizing that they’re doing it.
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Sleeping on an uncomfortable mattress can lead to a fitful sleep, aches and pains in the morning, and lower the quality of the sleep that you do get.
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Fall Asleep in 10 Minutes or Fewer: Hack #2
Keep Your Bedroom Dark

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This is one of the most underrated tips in the world. Your body is naturally wired to produce melatonin when the sun sets, or when it gets dark; this was a mechanism developed before the invention of the light bulb, of course, so it’ll probably take a few more million years for us to get rid of this trait.
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Melatonin is the hormone that our body produces to relax us and help us get ready to fall asleep. This means that, if you keep the lights blasting in your room up until the very minute you go to bed, your body isn’t going to be primed for sleeping.
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Of course, it’s not practical for everyone to turn the lights right off before bed. A better idea is to just dim them, so you can still see. This can trick your body’s circadian rhythm (your biological clock) into thinking it’s sunset so you begin producing melatonin.
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Fall Asleep in 10 Minutes or Fewer: Hack #3
Have a Night-Time Drink

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There are many drinks you can take at night to help relax you and turn off your brain’s background chatter.
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One of the most popular things people drink to promote sleepiness is chamomile tea. Other good teas for somnolence include damiana, mugwort, and mullein.
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Fall Asleep in 10 Minutes or Fewer: Hack #4
Avoid your daytime Caffeine drinks
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Fall Asleep in 10 Minutes Many people don’t recognize how long the lingering effects of caffeinated drinks can last.
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Drinking coffee as early as six hours before you bedtime can leave you counting sheep due to residual stimulation.
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Make sure you keep your caffeine consumption to the early afternoon and morning.
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Fall Asleep in 10 Minutes or Fewer: Hack #5
Stop The Digital Screens Before Bedtime

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It’s important that you turn off all screens within the hour before you go to bed. This means televisions, computers, and yes, even your smartphones and tablets. Even the little blue light that your phone emits while it’s charging can be enough to impact your sleep schedule.
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Aside from the fact that artificial light greatly hinders your body’s ability to produce melatonin, keeping your electronics on in the evening can impact your sleep in other ways.
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Generally when people are using their screens, they’re absorbing a lot of information – watching TV or YouTube videos, reading things online, writing, etc.
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Keeping your brain busy by engaging it on things like this doesn’t do anything good for you if you want to get a good night’s sleep. Try to do something less mentally stimulating before bed.
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Fall Asleep in 10 Minutes or Fewer: Hack #6
Exercise During The Day, NOT at night or before bedtime

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Exercising before bedtime is a terrible idea (unless you’re talking about light exercise, like yoga, which we’ll detail in our next tip) because it gets your circulation flowing, your heart pumping, and your brain energized.

However, if you do a lot of exercise during the daytime, it’ll do wonders for improving the quality of your sleep.
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Many people, particularly those who have sedentary work like a desk job, develop insomnia simply because they’re not burning off enough energy during the day. Their body doesn’t need rest at night, so it becomes hard to sleep.
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Fall Asleep in 10 Minutes or Fewer: Hack #7
Do Some Yoga Before Bed
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Fall Asleep in 10 Minutes While doing intensive cardiovascular exercise right before bed isn’t a good idea, doing a light yoga routine can help ease you into sleep.
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Yoga can be a very intense, active experience, but there are lots of routines developed that promote relaxation and somnolence.
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Yoga not only relaxes your body – it helps your brain unwind. It’s actually a form of meditation, which leads us into our next tip.
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Fall Asleep in 10 Minutes or Fewer: Hack #8
Meditate
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Fall Asleep in 10 Minutes Meditation is one of the best ways to help turn down the volume in your brain at the end of a day.
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Even something as simple as breathing exercises can help you unwind and make it a hundred times easier for you to actually get some rest once you lay down.
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Fall Asleep in 10 Minutes or Fewer: Hack #9
Don’t eat right before bed

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Eating a big meal before bed is a big no-no. Even after you’re finished eating, your body isn’t done processing the food.
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It can take hours for your body to metabolize the nutrients in your food, and during that time, your digestive system will be fully engaged.
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This makes it very difficult for you to get to sleep, and if you do manage to fall asleep, the quality of your rest will be greatly reduced.
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Fall Asleep in 10 Minutes or Fewer: Hack #10
Follow a routine

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Following a routine may not give you immediate benefits, but in the long-run, it can be one of the most effective ways for you to develop a healthy sleeping pattern.
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Getting in a routine allows your body to adapt to your rise/rest cycle. This means that if you follow the same routine for a couple weeks, your body will get accustomed to it and begin priming itself for the activities that you’ll be doing at the times set into your routine.

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Try it – fall asleep at, say, 10:00 every day for a week. By the end of that week, you’ll probably notice that you start getting tired just before 10:00!
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How to Become A Morning Person ~ 4 Stellar Rise-and-Shine Ways

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How to Become A Morning Person
4 Stellar Rise-and-Shine Ways 

Become A Morning PersonAbout 43 percent of us are morning people, known as larks in the scientific world, and others of us are night people, known as owls.
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Larks often jump out of bed ready to greet the world. Owls, on the other, hand are best friends with the snooze button and would prefer not speaking to any other humans before noon.
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When you have early classes at a college like Independence University or even a simple 8-to-5 job, it can really help to develop into more of a morning lark so that you’re more energized and the mornings are less rushed and groggy. Below are some ways to adjust your internal clock.
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How to Become A Morning Schedule Stellar Tip #1
Set a Schedule
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Become A Morning PersonIt is not necessarily willpower that keeps you from getting up in the morning. In most cases, it is a habit. When you make something a habit, it frees you from making a decision.
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Larks don’t think about getting up in the morning, they just do. Ask anyone who gets up at 4 AM to exercise before work how they do it and they will simply say “I just do.”
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Start by creating a night schedule which will force you to bed earlier. Set a time when all electronics are turned off. This includes placing your phone to the side. Enter a bedtime into your calendar and set alerts on your phone to remind you when it is leading up to bedtime.
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Productive people claim that once something is on their calendar, it happens, so putting it in writing or entering it into your electronic calendar is the best way to insure you stick to the schedule.
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When it is time to go to bed, get in your bed. Reading can also help you relax enough to fall asleep, but set a time limit or force yourself to put the book down after one chapter.
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Turn out the lights the same time every night. However, be flexible. There are nights when you may want to stay up later because you are with friends or have an event to attend. On those mornings, adjust your wake up time slightly to accommodate for the later evening.

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How to Become A Morning Schedule Stellar Tip #2
Use Natural Light
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Become A Morning PersonOur bodies are designed to wake up with natural light, which, surprisingly, is why some people have issues falling asleep. Artificial light upsets the body’s natural inclination to be awake in daylight and asleep when it is dark.
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If you have a window in your room, open the curtains slightly before you go to bed.
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If you have room darkening shades, which isn’t unusual for larks, remove them and replace them with regular window coverings.
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Blinds can be opened so light filters in but outsiders cannot see inside the room, so if you need to switch from curtains to blinds, that is a great way to start letting light in earlier.
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If your sleeping area does not have windows, consider adding a light source that mimics natural light. There are many available on the market that include timers so they turn on when natural light would appear in your room.
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How to Become A Morning Schedule Stellar Tip #3
Change the Sound of Your Alarm
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Become A Morning PersonThe snooze button is actually your enemy if you don’t want to wake up in the morning. Hitting the snooze button actually makes you sleepier because it interrupts your natural sleep pattern.
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One way to stop hitting the snooze button is to change the sound of your alarm to something pleasant.
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Birds chirping, seagulls over the ocean or even a favorite song. Pick one that is upbeat and makes you smile when you hear it. If you easily grow tired of songs, change the alarm sound often to keep it fresh.
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Night owls who have done this say it was probably the hardest part of retraining their brain to wake up earlier, but it did work.
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Another tip is to place your alarm or phone across the room so you have to get out of bed in order to turn it off. In most cases, once you are up, you will stay up.
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How to Become A Morning Schedule Stellar Tip #4
Start the Day with Something Positive
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Become A Morning PersonIf you like to exercise but find yourself running out of time in the evening, starting your day with a workout can be a great way to get yourself moving.
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If workouts are not your thing, simply planning out your day can help you destress and start out on a positive note.
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Read an uplifting article while you drink your coffee or meditate before you leave your bedroom.
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Start your day thinking about one positive thing you expect to happen that day. This could be turning in a completed project, meeting up with friends for drinks after work or knowing you will have a relaxing night at home watching your favorite show.
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health diet nutrition
.Of course, the best way to get used to getting up early is to simply go to bed earlier and get more sleep, but these tips can help you reset your interior clock and move you toward a less stressful morning routine.
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Although you may never enjoy mornings, you may find that these ideas can at least get you up out of bed earlier so there is less rushing and fewer glares as you dash through the office doors three minutes late.
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Dixie Somers
dixiesomers@gmail.com
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How to Get A Good Night’s Sleep ~ 5 Top Tips for Deep Slumber

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How to Get A Good Night’s Sleep
5 Top Tips for Deep Slumber

A Good Night's SleepSleep plays an important role in ensuring that your physical and mental health is in check.
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Being able to get sufficient and quality sleep at the proper time can help protect your physical and mental health. Additionally, it increases the quality of your life.
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Sufficient sleep in adults helps support healthy brain functions whereas in children and teenagers, it promotes development.
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There could be several factors that could be causing your sleep deprivation. Ongoing sleep deficiency has been associated with raising the risk of having chronic diseases. It also upsets how you think, work, respond and get along with others.
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Now that you have gained a new understanding of some of the factors that could be contributing to your sleep deprivation, what are some aspects you can implement to ensure you have adequate sleep?
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A Good Night’s Sleep Solution #1
Implement A Consistent Bedtime Schedule
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A Good Night’s SleepYou typically require around 8 hours of sleep daily.
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The first step to ensuring you have adequate shut eye is to set a time to go to bed and wake up.
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Setting a time for going to bed and waking up in the morning and remaining consistent to it helps wire your body to healthy sleeping patterns.
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A Good Night’s Sleep Solution #2
Calm your mind before bedtime
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A Good Night’s SleepMost people are unable to sleep because they go to bed thinking about the hustles of the day that has passed.
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Using methods such as listening to music or meditating before bed helps silence the mind and relax your muscles.
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The negative thoughts of the day that has passed are replaced with a calming effect that helps you nod off.
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A Good Night’s Sleep Solution #3
Mark your bed as a sanctuary

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Most people suffer from sleep deficiency because they perform activities such as working, eating or watching television in bed.
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Consistently doing these activities in bed encourages your mind to associate them with your bedroom. You may, therefore, find it hard to sleep on the days you do not have work or anything to watch on the television.
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A Good Night’s Sleep Solution #4
Cut out caffeine before bedtime
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A Good Night’s SleepCaffeine is a stimulant that is able to stay in your system for up to 8 hours. A stimulant is anything that increases the activity of the body.
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Therefore, your caffeine intake before bedtime prevents you from sleeping.
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A Good Night’s Sleep Solution #5
Choose the right mattress

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Mattresses play a very key role in ensuring that you sleep well and wake up feeling fresh.
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If you constantly find yourself waking up with neck and back pains or being unable to comfortably fall asleep on your mattress, then it’s about time to buy a new one.
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You can identify if your sleep deprivation has anything to do with your mattress when you find yourself unable to sleep on your own bed, but you comfortably fall asleep on your couch or a hotel room.
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When is sleep deprivation a problem and what is the solution?

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Sleep deprivation not only affects your work and social skills, it is also hazardous to the state of your well-being.
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However, it is important to note that having occasional sleep deprivation is not a problem. That said, if the pattern persists, then that should warrant warning bells.
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The above stated methods should do the trick to assist you start sleeping well and waking up feeling happy and refreshed.
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Dixie Somers
dixiesomers@gmail.com

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Our Readers also enjoyed and benefited from these articles. Click to read!
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What are your challenges, successes, tips and remedies you use when preparing for a good night’s sleep? Do share with us below!
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Nature Therapy: 3 Low-Key Ways To Increase Your Time Outside

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Nature Therapy
3 Low-Key Ways To Increase Your Time Outside
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Nature TherapyNature Therapy is an old way of life: The Japanese culture has a concept of healthy living called the “forest bath.”
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It involves spending time outdoors in a natural setting, away from the hectic pace of modern life, enjoying the peace and serenity of a forest, park or backyard area.
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Nature TherapyFor hundreds of years, their culture has understood that time spent in natural areas can help to reduce stress and improve your health.
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Today, this idea is seeing renewed interest. You can easily find ways to spend time outdoors in a laid-back way if you employ these tips. These are all about: Nature Therapy!

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Nature Therapy Suggestion #1:
Visit Your Community’s Green Spaces
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Nature TherapyCommunities around the country have begun to understand the value of providing Natural Therapy “green spaces” for residents of cities and towns that allow them to relax among trees, gardens and water features.
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These areas can be an effective anti-dote for daily stress and provide opportunities for healthy exercise such as jogging, biking, rowing and athletic games.
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Your community’s outdoor spaces are also a good place to re-connect with children, providing healthy physical activity in the age of computer screens and smartphones.
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Parks and gardens also become meeting places to connect with neighbors and others in the community. These areas provide an oasis of quiet and beauty that is available to everyone who wishes to enjoy them.
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Take advantage of these green spaces that are so conveniently located in your neighborhood, to refresh your body and your spirit.
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Nature Therapy Suggestion #2:
Create An Outdoor Retreat on Your Property
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Nature TherapyYou can also make your own Nature Therapy nature retreat under the trees in your own back yard.
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Installing an outdoor hot tub can provide a relaxing oasis from the hectic, modern world where you can enjoy a moment of serenity, or share your retreat with friends.
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Hot tubs and spas are available in a variety of styles and sizes, so you can choose one that best suits the outdoor space in your yard.
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Sitting quietly in a gazebo or under a pergola in your yard can help you to refresh your mind after a hard week at work. You can also use these structures for entertaining friends and family members, to share your oasis with those you love.
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With these additions, you can make a perfect spot to unwind from the day.
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Nature Therapy Suggestion #3:
Vacation at a National Park
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Nature TherapyA visit to one of our nation’s beautiful national parks provides a low-key vacation with plenty of activities to entertain all members of the family, and still allows opportunities to recharge your emotional batteries, Nature Therapy style!
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These preserved areas of the country offer hiking, canoeing, fishing, rock climbing and rafting amid ancient forests, spectacular mountains, magnificent waterfalls and serene lakes and rivers.
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Entry fees are affordable at national parks across the country. Costs for lodging and meals at national parks are generally lower than a pricey resort vacation, which makes a low-key dent in your budget. In addition, they generally offer camp grounds with a variety of amenities.
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National parks are popular vacation destinations, so you should make your reservations well in advance of your trip.
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Nature TherapyScientists have found that spending time in natural areas has a number of beneficial effects on body and mind.
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Being outdoors in nature involves moving around, walking, balancing and climbing which is good for your overall physical health.
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In addition, the calming colours, sounds and textures of the outdoors helps to calm and energize people both mentally and psychologically.
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If you want to feel energized, with an improved mood and a profound sense of well-being, get outdoors and commune with nature. Adopt Nature Therapy into your life!
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Freelance Writer, Emma Sturgis emmasturgis@gmail.com
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What are Your Tips, Joys and Challenges when following Nature Therapy, the way of Nature? Share with us below!
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Your Mind Power ~ 4 Hacks To A Very Powerful Life Tool!

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Your Mind Power
4 Hacks To A Very Powerful LifeTool!
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Quick Health Improvement WinsYour mind is your sanctuary: it is the place that controls your body and your life. When you understand how to use your mind for the best, you can be sure that you will enjoy the benefits of its powers.
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However, if you don’t know how to use your mind, or if you are misusing it without realizing it, you may find yourself following a darker path.
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It might sound unbelievable, but you can think yourself healthy and even happy, assuming that you take care of your mind.
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When it comes to mind health, knowing what is happening is the best way to control it and make the most of it.
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Mind Power Hack #1
Learn to Control Your Mind
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Mind Power The way you think can affect your health. While this might sound magical, in reality, your brain is connected to your body .
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It releases hormones, chemical messengers and physical orders as a reaction to your situation. For example, when your brain feels stressed, your body sweats as a response.
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As a result, you can train your mind to learn new ways of healing your body. One of the best examples comes from Charles Raison’s study and demonstrates that cultivating an active social life helps your mind to keep the body healthy.
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Additionally, other studies have even shown that the mind could slow down HIV through meditation. In short, embrace its amazing powers!
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Mind Power Hack #2
Master Control Over The Destructive Power of A Misused Mind
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Before we explain the different ways of nurturing your mind and developing a healthy support for its power, it’s essential that you realize the risks of misusing your mind.
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Indeed, your brain creates chemical stimuli to control your body. Thinking yourself healthy means that you can maximize the creation of positive stimuli.
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However, the consumption of hard substances can interfere with this process and distract the mind. According to rehab com, people who turn to self-medication to manage a pain – emotional or physical –  have not yet developed a positive relationship with their mind.
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As a result, they rely on the voluntary consumption of substances that control the chemical stimuli. Controlled withdrawal and mind practice are the only solutions.
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Mind Power Hack #3
Train Yourself to Nurture The Powers of Your Mind
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Mind PowerBelieve it or not, but you can train your brain to be positive and happy. According to buffer app com, the mind is naturally wired to pay more attention to negative experiences, as it is part of its self-protective role.
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The mind acts as a warning for potential threats. The problem is that it gets used to this negative bias. As a result, even when you are not actively looking for signs of negativity, your brain continues to identify potential dangers and risks all around you.
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Therefore it’s important to train your mind to see the bright side of life. Start by identifying three good things about your life every day and keep up the practice to rewire your mind.
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Mind Power Hack #4
Nourishing Your Mind for Health
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Mind Power Your mind can only keep you as healthy as it is itself. In other words, you need to look after your mental health to ensure that your mind remains a powerful and effective tool.
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What does this mean? Practising meditation to learn to think positively and effectively is a good start.
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Mind PowerAdditionally, if you combine it with some physical exercise to keep your blood pumping, you can be sure that you’re giving your mind the best of chances.
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