5 Tips Morning Meditation Practice

Meditating daily for just 10 minutes could help you feel calmer and more grounded. Here are some tips to help you get started.

How to Set Up Your Morning Meditation Practice

Find your method.

Having a single point of focus, like your breathing, really helps.  You may have a jumble of thoughts, with the trick being not to get caught up in them. When you realize your thoughts are drifting, return to your breathing.

If tracking your breath doesn’t feel good, there are other forms of guided meditations available on your electronic devices. For more in-depth training, YouTube offers instruction from well-known teachers and free apps to download such as Insight Timer or Smiling Mind.

Find your spot.

Where you sit is your choice. It might be a corner of the sofa, or a folded blanket laid next to the wall. You could also just stay in bed! It’s about what feels right for you. The setting only has to be large enough to fit you and your derriere.

Enhance your spot.

If you have a yen for a proper meditation cushion, there are plenty of shapes and sizes you can order online. Candles, images, objects, or a plant can help with your meditation.

Sit up straight.

Although meditating while you lie down is possible, it’s easier to do it if your spine is erect. And if you do it regularly, sitting in your designated spot will help trigger the desire to do it.

Meditate first thing.

Whenever you find the method and spot that works for you, make meditating the first thing you do.Try doing it before you’ve listened to the news, or checked Facebook, while your mind is still soft and fluid. If you can do it at the same time each morning, bravo! Once you sit, close your eyes and begin.

Colu Henry’s Healthy Morning

Writer and cookbook author Colu Henry has made her career out of food. This is why we are hungry to look at her morning.

What Does Healthy Mean for You?

According to Colu, do everything in moderation! Cooking and drinking for a living can be challenging, and it’s easy to fall off track. She says she leans towards a vegetable-driven diet and uses meat only as an accessory. She says she does love a grilled ribeye or slow roasted pork shoulder once in awhile.

Colu says she also makes it a priority to hit the farmers market on weekends to make sure has a fridge full of leafy greens and veggies. Setting herself up with healthy alternatives gets her through the week. She tries not to deny herself anything and she realizes that some weeks are harder than others. She says listen to your body and give it what it needs. And, sometimes it is really just a cheeseburger and a beer.


Her Healthy Morning Routine

She sets her alarm for  7:30 a.m., but is always up before it goes off. She feeds Joshie, chugs a quart container of water and has a cup of coffee with a generous splash of half-and-half.

She drinks coffee in bed and catches up on the news and answers emails.She continues to drink water from a quart container, saying when she interned as a prep cook that was the way they drank water in the kitchen. It’s a great way to hydrate and keep track of how much you’re drinking. She is down eight cups down by 9 a.m.!

She works out three to four times a week between Pilates and a very cool new movement-based HIIT class taught by Greg Ramirez. Classes  start around 10 a.m., so she eats healthy breakfast before heading out.

Not a sweets person, breakfast is normally a savory affair.  She says mornings are truthfully when she is at her healthiest. Making smart choices to start the day has a great effect on keeping her on track for the rest of the day.

Is Your Sleepy Brain Eating Itself?

We’ve all been told by a teacher not to pull an “all-nighter” before a test because sleep deprivation is bad for the brain, but it turns out it may be worse than we thought. Until now, conventional wisdom was told us that it negatively affects how subjects perform on a short term basis, but now scientists at the Marche Polytechnic University in Italy have discovered that sleep deprivation can have long term effects.

Michele Bellesi, lead scientist, says that when you go without sleep for a long period of time, cells called glial and microglial cells go into overdrive. Think of these as the brain’s gardeners, pruning unnecessary synapses and brain cells where needed, keeping everything nice and tidy. However, when the rats in Bellesi’s study didn’t get enough sleep, the glial and microglial cells worked overtime, trimming and throwing away unused brain matter. This might be good in the short run, because it could potentially speed up how fast your groggy, tired brain works, but they didn’t stop when the rats slept. In fact, they worked about twice as long, meaning their sleepy brains were literally eating themselves.

 

This could be the key to how chronic sleep deprivation is connected to brain diseases such as Alzheimer’s and other dementias. In patients with neurological disorders such as these, microglial cells are known to be over active for longer-than-normal periods of time. It could be that a lifetime of sleep deprivation has caused this, but Bellesi is reluctant to make assumptions. He intends to investigate further to nail down just how long this over-activity lasts in rats, and then in humans.

The Best Post On Any Platform

Running a social media account when you have something to promote can drive you crazy. How do you get people to like your accounts and follow you without boring them with your brand-promotion? How much is too much when you’re trying to sell something? It might seem like an unsolvable mystery of the modern age, but there actually is a science to it. It turns out that your content should be 90% things / people that interest you, and 10% brand promotion. This way people get a sense for who you are, which makes them like your product more.

But what exactly constitutes the “best post” practices on any social media platform? It all comes down to specialization. For example, on Pinterest, always have vertical images (instead of horizontal or landscape) – you’ll claim more real estate that way. And keep your descriptions to 200 words or less. Also, it’s better to create lots of boards with specialized themes than to have a few vague themes with hundreds of pins.

For Twitter, you want to limit the character count even more; it’s best to be around 120-130, so you can report with an edit if need be. Also, don’t tweet in a frenzy – use a pacer like Hootsuite to schedule your tweets so you constantly pop up. It’s a good idea to use action words in your tweets as well, so they’re easily searchable.

Finally, for Facebook, be yourself. This OG social media platform is meant for more personal interaction with you, so have a little fun with it! Make sure you post a ton so you are constantly in people’s feeds, and vary it up in terms of content. Facebook supports images, videos, and text posts equally well, so mix it up and share away – your traffic will increase immediately!

The Best Hotel In The World

Earning the distinction as the best hotel in the world, Nihi Sumbata offers a secluded destination balanced with great amenities. The award from Travel and Leisure is based on facilities, location, service, food and overall value. With a score of 99.12 out of 100, this location offers 33 villas on 560 acres where guests enjoy privacy as well as beach activities such as surfing, snorkeling, spearfishing, yoga, horseback riding, and hiking.

Only an hour from Bali by plane, it is the epitome of escape, adventure and luxury. Just take a look at the beautiful pictures provided by Travel and Leisure below.

Beachside Swimming Pool- the best of both worlds!

Horseback Riding. On the beach. At Sunset.

Water Sports: diving, snorkeling, swimming

Pristine Beaches with crystal clear water