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Meditation For Weight Loss – How It Can Help

Meditation is a powerful tool. It can help you become more peaceful and focused, and even change habits. The practice of meditation is an ongoing journey in itself and it is not a one-type-fits-all practice. If your goal is weight loss, it is helpful to lean on meditation with an open mind. Try different times of day, different types and various lengths of meditation to find what resonates with you. Weight loss, for whatever purpose, can be a tough road, but below are ways meditation actually helps you lose weight:

Meditation For Weight Loss; woman meditating at beach

Intention

The power of intention is an intense thing! There is a lot of information that supports how influential thoughts can actually be. Meditating on losing weight puts that intent and energy out there. Surrendering that intention to the Universe is not easy, and can often be scary, but enjoy the freedom of letting go. Be positive and be open to what the Universe can provide to you.

Meditation to Prevent Yo-Yo Dieting

“We live in a noisy world with a lot of comparison on social media and pretty much everywhere that infiltrates your world every day and can make you feel like you are caught in a whirlwind of looking this way then that way,” Kimberly told POPSUGAR. Rather than getting caught up in the madness and being pulled from one diet to the next, this grounding meditation will bring you back to yourself and help you focus on your own goals, regardless of what people around you are doing.

  • Sit with your feet flat on the floor or in a comfortable cross-legged position. Make sure your spine is straight. Keep your chin parallel to the floor, and close your eyes.
  • Place your left hand on your belly and your right hand on your heart.
  • Take a few slow deep breaths in and out. “Tune in and imagine you are inhaling from your heart down to your belly, then your belly up to your heart, connecting the two points,” Kimberly instructed.
  • After 10 cycles of breath, release your hands down to your thighs, but continue to breathe in the same way, slowly and deeply.
  • “Finish by once again taking your left hand to your belly and your right hand to your heart, feeling connected to yourself and your own needs,” Kimberly said.

Meditation to Reduce Stress Eating

When your life is going a million miles a minute, it’s easy to reach for fatty foods that give you temporary comfort. “It’s the fat component in the food that makes you feel heavy, grounded, and gives you a false sense of stability when dealing with all the pressures of day-to-day life,” Kimberly explained. “This meditation can help you release stress and feel nourished on levels that cannot be fulfilled by food.”

  • Sit with your feet flat on the floor or in a comfortable cross-legged position. Make sure your spine is straight. Keep your chin parallel to the floor, and close your eyes.
  • Take a few deep breaths in and out through your nose. Feel your belly rise and fall with each breath. “As you exhale, imagine stress releasing with each breath, exiting your entire body,” Kimberly said.
  • “Begin to slowly take a mental scan of your body, starting with the crown of your head going all the way through to your feet.” Actively decide to release tension with each body part you think of.
  • Bring your attention to the space between your eyebrows, and take a few more deep, slow breaths. “Feel a sensation of peace and relaxation spreading through your being. Know that you can return to this space anytime you’d like.”

Meditation to Combat Emotional Eating

“Your emotions affect your nervous system, and your body can respond by holding onto fatty elements to help protect your nervous system,” Kimberly said. “Emotions have a profound impact on your physical body.” This particular meditative practice helps you calm your nervous system and adrenal glands, helping you lower anxiety and giving you more control over your emotions.

  • Sit with your feet flat on the floor or in a comfortable cross-legged position. Make sure your spine is straight. Keep your chin parallel to the floor, and close your eyes.
  • Put your hands on your thighs with your palms facing upward.
  • Take some deep breaths. As you inhale, curl your fingers inward and open your hands slowly with each exhale.
  • “After a few moments, keep taking deep breaths but let your hands be still, and focus on the feeling of ‘aliveness’ flowing through your whole body,” Kimberly said.
  • Imagine there is a lively energy (also known as chi) flowing from the top of your head to the rest of your organs, “consciously healing and rejuvenating each cell in your body.”
  • After a few moments of slow breaths, bring your hands together in front of your heart and send out some gratitude.

 

 

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Eye Exercises for Astigmatism

Astigmatism is caused by the front surface of your cornea not curving the way it should: usually one side will be more flat than the other. Light tries to pass through the cornea but because of the incorrect curving, the light does not pass through evenly and this results in the blurry vision you may be experiencing. Believe it or not, eye exercises can help you with your astigmatism. The idea of exercising your eyes may seem strange to you, but if you think about it your eyes have muscles that need exercise to remain strong just like the rest of your body. When you look at it that way it only makes sense that exercising your eyes would be a good idea.

Eye exercises can improve your vision; however, just as with any kind of exercise it takes some time for the results to appear. Exercising your vision is not an overnight cure, but it can have wonderful results.

Eye Exercises for Astigmatism; Corneal irregularities in the astigmatic eye

Corneal irregularities in the astigmatic eye

Eye Exercises for Astigmatism; Corneal irregularities in the astigmatic eye

Astigmatic eye

 

Introduction to  eye exercises for correction of astigmatism

Contrary to the common belief, astigmatism can be corrected easily through relaxation. Astigmatism is also a very good example of how the eye training is helpful in this kind of defects. There were cases of successful correction of astigmatism defects (~1 diopters) by these eye exercises within one day. With larger defects, a several-week training was often enough. It is quite an achievement against, for example, the treatment of shortsightedness.
It seems very likely that the cause of this defect lies in stress of the eye rectus muscles. Therefore, these exercises are designed mainly to improve the condition of rectus muscles, relax them and reduce their stress. Try to return once in a while to the “astigmatic mirror” checking your progress in practice. I hope you will come to the point where all the lines are straight and black. Read 5 best eye exercises-

Eyeball Massage:

This exercise is quite helpful, especially for those people who are suffering from severe astigmatism. It will help restore the natural shape of the lens. Here is a quick idea on how you should go about it.

  • Place both your fingers on the top of your closed eyelids.
  • Make sure the pressure is very gentle and doesn’t cause much pain to the eye.
  • You can continue to move your eyes from left to right, up and down, clockwise and anticlockwise.
  • Each set of movements should be repeated 10 times.
  • You should make small range movements that are gentle.
  • The duration of this exercise should be about a minute.
  • The eye strain should also be medium.

 

Library Science!

Eye Exercises for AstigmatismA simple exercise to start retraining those eyes of yours is to read. Ok… it’s a tad bit more complex than just picking up a good thriller and settling in for the evening. Here’s what to do:

  • Start without any corrective lenses (be sure you are in a safe, seated position if need be!).
  • Start by reading some text in a book (or an eye chart if you happen to have one). Next, avert your gaze to a different object (like a book or playing card).
  • Switch back to the text you were reading and resume reading.
  • Again, switch to the other object and focus for a moment before switching back to the text.
  • Continue this on and off focusing/switching for a few minutes or until your eyes are tired.

Try not to strain while doing eye exercises. If your eyes become sore and tired take a break from the exercise. You can always go back to it when your eyes have rested. As you progress with the exercises you should find that you can continue for longer periods of time before your eyes become tired. This provides one way for you to see that you are really making some progress.

Relaxation of rectus musclesRelaxation of rectus muscles

This exercise is designed to gently relax the eye rectus muscles and should be used before the more straining exercises (such as the Tibetan circle). Its purpose is to relax the muscles, so if you feel an acute ache, take a break for short palming and refrain from more straining exercises.

  • Pull out the thumb in front of you for about 10 cm at the height of the nose. You do not have to see it clearly as the aim of this exercise is to relax the muscles.
  • Move the thumb slowly up (to 12 o’clock) to the height where you do not see it and stop there for a while (not more than for 2 seconds).głowa i ruch palca You can feel the tension of muscles (a slight ache at times) in this position. Then return with the thumb to the initial position in the same pace. When moving back, you should feel your muscles relaxed. Continue to move to the outside, this time to 1 o’clock and back to the center, and then to 3, 5, 6, 7, 9, 11 and 12 o’clock, respectively.
  • When moving your thumb breathe in the specified way. When moving from the center to the outside take a slow breath (tensing of muscles), and when moving to the center, breathe out (muscles relax).
  • The exercise should be done beginning from 12 o’clock clockwise, and then after a full turn, start from 12 o’clock again but anticlockwise this time.
Duration: 2 minutes. Repetitions: 2-4 times per day
Alternative exercises: R8, A3 Eye strain: medium

Sphere visualization

  • With astigmatism, it is good to try this visualization exercise:
    Imagine that you are looking at a small, eye-size sphere made of, for instance, rubber, which is situated in the right eye or just above.
  • Now, try to change the sphere with your imagination as if you were clenching it with the fingers of one hand on its right and left side. Imagine that the sphere changes slightly its shape into elliptic and oval, and that the fingers release the pressure and the sphere comes back to its perfectly spherical shape. Repeat this step 5-10 times.
  • Now, imagine that you are clenching the sphere from up and down (again 5-10 times), and then from front and back (also 5-10 times).
  • Repeat steps 1-3 for the left eye.
  • During this exercise, you should have a feeling of slight activity of the rectus muscles in your eyes, which will largely release their tension and both the cornea and the whole eye should begin to assume the perfect spherical shape.
Duration: 1-2 minutes. Repetitions: 3-8 times per day
Alternative exercises: A4 Eye strain: low

Tibetan circleTibetan circle

It is the most important exercise in the treatment of astigmatism that causes deep relaxation and strengthening of the responsible muscles.

  • Set the chart very close to the eyes (from about 2 to 10 cm) so that you can see its entire area and its center is at the height of the tip of your nose. Do not be concerned if you do not see the image sharply, as the aim is to relax the muscles.
  • While taking a slow breath, begin to climb on the “steps” from the center to the top.Koło tybetańskie Stop for about 2 seconds and when breathing in move back through the other side, going down the “steps” presented on the image. When moving, try to feel the tension of muscles as you breathes in and their relaxation as you move back (breathe out).
  • Then, make a similar move across the black line to the outside (breathe in), which makes your muscles relax. Stop for about 2 seconds and move back breathing in and relaxing the muscles.
  • Repeat steps 2 and 3 moving clockwise, and after a full turn and several seconds of relaxation with the eyes closed, go through the whole exercise but anticlockwise.
  • During this exercise, it is important not to strain the sight and be completely relaxed.
Duration: 2-3 minutes. Repetitions: 2-4 times per day
Alternative exercises: A1, R8 Eye strain: high

 

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Bates eye exercises, rebuildyourvisionstylecraze

Exercise Tips For Beginners

Starting your fitness journey with a little bit of education can go a long way toward your future success. Here are some exercise tips that every beginner needs to read!

Getting off the couch and into the gym can be an intimidating process, especially when everyone seems to know a lot more than you do. To be successful in your fitness goals, it’s important to start off on the right track. Far too many beginners get started on the wrong foot, develop bad habits, and then struggle to achieve their goals of building muscle and burning fat.

exercise tips

 

Start Slow

Don’t just jump right in and start exercising five days a week — that’s a recipe for disaster, says John Higgins, MD, Director of Exercise Physiology at the University of Texas Health Science Center in Houston. It’s better that you gradually work up to exercising several days per week while you see how your body responds.

“Start low and go slow,” Dr. Higgins said. “The current recommendation is 2-3 days per week, for at least 30 minutes per day. But for someone who is just starting out, we recommend that they start at 1-2 days per week and ramp it up from there.”

Work out every day.

That’s right, seven straight. “It’s important for beginners to form an exercise habit. Doing something daily, even if it’s small, helps with consistency,” says Liz Neporent, a New York City-based trainer and coauthor of The Fat-Free Truth. For the best results, don’t overwhelm yourself. Neporent recommends aiming for 30 minutes of cardio every day and strength training twice a week for two to three months, or until you feel that exercise has become an ingrained part of your daily routine.

Know When to Stretch

Stretching right before a workout may seem like the best thing to do, but you might be putting yourself at risk of injury.

“After you warm up, you should stretch your muscles and hold it for about 15 seconds,” Higgins said. “You are less likely to injure yourself when you’re stretching if your muscles are already a little warmed up.”

Control Your Lifts

Beginners often learn by watching. That’s not necessarily a bad thing, but if you copy somebody doing a lift improperly, it means you’re not doing it right, either. Most often, bad form comes from trying to lift too much weight too soon. When that happens, most people turn to momentum rather than muscle contraction to move the weight.

“Your efforts need to be focused and controlled,” says James Grage, co-founder and vice president of BPI Sports. “The key is to isolate muscle groups and strategically work them through various exercises, angles, and techniques.” The better you can actually contract each muscle group correctly during a lift, the more your muscles will grow.

More weight can wait. In the grand scheme of things, how much you can biceps curl matters very little. What’s important is learning how to squeeze your muscles to move the weight rather than using your hips to thrust the weight up.

Set new goals.

It’s easy for gym regulars to hit a slump and stop seeing the benefits or having the fun that kept them motivated in the past. Before you start dodging gym dates, find a new challenge: Sign up for a 5K, or plan an active vacation like hiking the Tetons or kayaking and surfing in Baja, suggests Steve Glass, PhD, of the Human Performance Lab at Grand Valley State University in Allendale, Michigan.

 

Know When to Take a Break

When people start out, they are often overzealous and try to get to the gym every day, Higgins said. However, by not letting your body rest, you can be doing much more harm than good.

“If you don’t give your body time to heal and repair itself, your performance will go down and you’ll get into a vicious cycle where you never fully recover,” he said.

And if you’re sore after a workout, that’s good — unless it hurts too much.

“It is normal to have pain and soreness after exercise,” Higgins said. “Don’t run to take a painkiller, because that can mask pain and cause you to do real damage to your body. Let yourself recover naturally.”

Breathe better.

To improve your performance, focus on your breathing, says Vindum. “Inhale deeply during the rest phases of an exercise, and exhale forcefully in the work phases.” Try inhaling to a count of three and exhaling to a count of three. A powerful exhale can help you generate more force, which means you’ll be able to do more work.

Know Your Weight and the Right Way to Use it

Most people are confused the first time they walk into a gym, Higgins said, but are afraid of asking for advice. But if that’s you — get over it.

“If you don’t know ask,” he said. “By law, gyms have to have people who can help show you how to work out on the machine, and it can save you from badly injuring yourself.”

In addition, many gym newbies go for the heaviest weight they can — a rookie mistake.

“Go on a weight machine and, starting at the lowest weight, pull it down and keep adding on from there. Just keep increasing the weight until you reach a point where you can only do one or you can’t do any. That’s too much”

Once you find your maximum weight, two-thirds of that number is where you should start.

“You should be able to do about 12 reps,” Higgins said. “It should be easy, but it shouldn’t be difficult to the point where you’re straining.”

Finally, once you have a weight you’re comfortable with, don’t get too eager to increase it.

“You should not increase it more than 10 percent in a week,” Higgins said. “If you do, your risk of injury increases exponentially.”

Think About Your Muscles

I know this might sound silly, but it’s important to actually focus your mind on the muscle you’re training. “Learn to really feel your muscles,” advises James. “You can practice without even picking up a weight. While you’re at home, flex your arm and feel your biceps contracting.”

Being able to focus your mind on what your muscles are doing is often called the “mind-muscle connection.” Consciously telling your muscles to move in a certain way will help you visualize and develop the target muscle group.

The mind-muscle connection is the way to maximize a workout, according to James. “You aren’t just there to count reps. You’re there to really feel the muscle through each and every segment of the movement pattern.”

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