Calm Your Anxious Mind

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In Today's Email:

• Calm Your Anxious Mind: 7 Quick & Easy Meditation Techniques…

• Positive News Of The Day: Lion reunited with his home…

• Food For The Soul: Ayurvedic Autumn recipes…

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TODAY'S LEARNING
7 Quick and Easy Meditation Techniques to Calm Your Anxious Mind

1. Alternate Nostril Breathing

Using your left thumb, hold your left nostril closed while taking a breath through your right nostril. Next, seal both of your right and left nostrils with your index fingers, and hold your breath. Breathe out using your left nostril only.

Breathe in via your left nostril while keeping your right nostril closed. Now close your thumb to close your left nostril, closing both of your noses, and hold your breath. Take your index finger out of your right nostril and let go of the breath.

This is one set. Complete a minimum of five sets to harmonize the left and right hemispheres of your brain, calm your nervous system, and create a sense of relaxation and ease.

2. The 100-Breaths Technique

Close your eyes. Gently pull yourself into the present moment while keeping your feet firmly planted on the floor and your back against your chair. Now start breathing through your nostrils and counting as you go, thinking “and” for every inhale, and the number for each exhale—inhale “and,” exhale “one”; inhale “and,” exhale “two.”

With every breath, feel your belly expand, and as you count yourself into a deeper state of relaxation, let your breathing begin to slow. Open your eyes, wiggle your fingers and toes, and bow your head in appreciation for the mental space you just made once you reach 100.

3. Full Body Breath Scan

First, open your tummy, take a few deep breaths through your nose, and count to five. envision a calming warm light entering your feet as you inhale, and as you exhale, envision yourself releasing any stress you may have been carrying there. Repeat this breathing exercise five times through your lips.

Continue doing this until you reach your head, then move on to your knees, shins, ankles, and so on. After you've finished scanning every part of your body, you probably feel lighter, more at ease, and calmer.

4. Lip-Touching Breathing

When aroused, your sympathetic nervous system puts you in a state of high alert—that sense of “fight-or-flight” panic that tells you there’s some sort of threat. When your parasympathetic nervous system is activated, you experience the opposite emotion: ease and relaxation.

One of the easiest ways to activate the parasympathetic nervous system is to touch your lip with two fingers, as suggested by Rick Hanson in his book Buddha's Brain.

Because parasympathetic nerve fibers are found in the lips, this is an easy way to induce calm that you can employ at any time or place. All you have to do to get the benefits is to brush your lips, take calm, deep breaths, and tell yourself, "I am safe."

5. Walking Meditation

Though you can practice this any time you’re walking, you may want to find a peaceful place to stroll, in nature. You'll feel closer to the ground if you can stroll barefoot if it's safe to do so.

Take a few deep breaths to bring in calming energy and release tension while maintaining a straight spine, relaxed shoulders, and relaxed arms.

Start walking forward gently now, and breathe in rhythm with your steps (right foot inhale, left foot exhale). Use all of your senses to fully experience where you are—the warm feeling of sun on your face, the soft sound of wind rustling leaves on trees. Being present in the walking experience is the aim, not reaching a specific location.

6. Meditative Shower

It’s easy to let go of all other thoughts when you’re standing under a stream of water, set to the perfect temperature for you.

Now is the time to become aware of your senses. Pick a soap that you adore so that the aroma is captivating. Savor the feeling of the water sliding down your back, calves, and heels as it hits your skin.

When you start thinking about the day ahead (or behind you), pay attention to it. No one is judging you or the ideas you are having. Rather, picture them disappearing, and then return your attention to the feeling of mind and body purification.

7. Chore Meditation

Whether you’re vacuuming, dusting, or washing dishes, it can be your meditation if you immerse yourself completely in the activity.

For example, doing the dishes can be gratifying and calming. As you feel the warm water on your hands, relish the feeling of cleaning something that was before unclean. Don't focus on finishing or what you're going to do after. Focus solely on the doing and see if you can find a sense of acceptance and presence in doing it slowly and well.

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POSITIVE NEWS OF THE DAY

‘World’s Loneliest Lion’ Returns to Africa After Years Alone in Zoo–WATCH His First Steps

FOOD FOR THE SOUL
Ayurveda Autumn Recipes: Sweet Potato, Purple Cabbage & Radish Taco

This recipe will open you up to a new perspective on the culinary possibilities of plantain. This versatile member of the banana family is often used in place of potatoes due to its starch content and relatively neutral flavor. Not as sweet or soft as the bananas we are accustomed to, plantains can be easily incorporated in savory dishes. They will add substance and fuel to your meal, leaving you feeling satisfied and energized. For best results, cook plantains (they can be too firm and taste quite bitter when eaten raw) and ensure they are ripe. They can feel cold and dry in the gut due to their astringent nature, but once they absorb the oily qualities of ghee and warmth of spices in the recipe they become easier to digest and satisfying. Add a fresh ginger, cilantro and lime sauce to lighten and freshen the meal.

Ingredients

1 c AVOCADO

1 c CABBAGE (RAW)

1/2 tsp CUMIN

1 clove GARLIC

1 tbsp GHEE

1 whole LIME

1/4 c RADISH (RAW)

1/4 c RAISINS

1 tsp RED PEPPER FLAKES (CHILI)

1/2 tsp SALT (MINERAL SALT)

3 c SWEET POTATO

1/4 c WALNUTS

Instructions

1. Preheat oven to 400F.

2. Peel and cube sweet potato and add to oven dish with ghee, garlic, chili and cumin.

3. Toss to ensure the sweet potato is fully coated, then bake for 30 minutes until tender.

4. Shred cabbage, chop walnuts and finely slice radish.

5. Blend avocado, juice of lime and salt.

6. Layer ingredients in taco shells as you like and garnish with raisins.

MEME