Healthy for us

How to Make Lavender Oil


Lavender has long been regarded for its splendour and uniquely breathtaking fragrance. It is more than just a flower that gives an exquisite view to its surroundings. It also has the power to heal, not only for muscle spasms and physical injuries, but also for emotional stress.

Lavender essential oil is excellent for the skin. Adding its extract to soaps and bathwater gives off a fresh fragrance. It also helps repair skin problems while making the skin feel invigorated.

Steps

1. Pour the oil into the jar and stir in the lavender flowers. Cover tightly and leave the mixture to steep for 48 hours in a sunny windowsill, shaking every 12 hours.
2. Lay a piece of muslin over the bowl and strain the oil. Gather up the muslin and squeeze the material to extract as much as you can.
3. Put the oil back into the jar and add fresh flowers. Place on windowsill again. Repeat this process until you get the aroma you want.
4. If the weather is cold and dull, you can place the jar in a saucepan of cold water. Slowly heat it until the water becomes just hand-hot. Maintain that temperature for 10 minutes. Remove the jar. Do this once a day.
5. After final straining, you can pour the oil into a dark glass bottle. The shelf life for your essential oil is 6 - 12 months if kept in a dry, dark, cool place.

Tips

* You can mix lavender with other plants such as peppermint or lemon/orange peel.
* For base oil, use a refined oil to attract the essential oils of the plant. Choose one that has pale color and mild scent. Olive oil, safflower oil and light sesame oil all work well. Or you can use almond oil for cosmetics, safflower or canola for general purposes, and olive oil for cooking.
* Use witch hazel for an incredibly strong, rich scent.


Things You'll Need

* A 600ml wide-necked jar with tight-fitting lid
* 300 ml oil ( see tips for more information)
* Glass mixing bowl
* Muslin ( to cover the top of the bowl)
* Dark glass bottle with tight-fitting lid or stopper
* 8 tablespoons of lavender flower for each steeping




Read more...

How to Make Pillow Mist

Watch your body fall into a calm, gentle sleep. Want to have sweet dreams in your sleep, here is how.



Ingredients

* 1/2 cup of water
* 1/2 teaspoon of witch hazel
* 4-5 drops of lavender oil

Steps

1. Pour everything in a spray bottle.
2. Tightly seal the bottle.
3. Shake well.
4. Spray on to pillow sheets.
5. Crawl into your bed.
6. Breathe the Lavender scent in the pillow mist.
7. Feel your mind,body,and soul relax as you fall asleep.
8. Enjoy.

Tips

* Spray three times on the front and back to get a nice scent.
* Place the mist in the fridge to keep cooled.


Things You'll Need

* A pillow
* Pillow sheets
* Witch hazel
* Lavender oil
* Water
* Spray bottle



Read more...

How to Make a Dilution Using Essential Oils and a Base Material

For the new user of essential oils. What follows is a brief guide for making a 2% solution of essential oil in a base oil.

Steps

1. Start with a 2% solution. There will be enough essential oils in this blend to be effective for a child. You can make up to 10% solutions as you are more experienced or with very user-friendly essential oils. Stronger solutions are used for therapeutic reasons.
2. Use this formula to determine the number of drops in your formula. Total ml of carrier x 20 drops per ml = carrier drops. For example, 1 oz = 30 ml x 20 drops = 600 drops (this tells you that there are 600 total drops in one ounce)
3. Use this formula to determine the number of drops of essential oil. Total carrier drops x percent = drops of essential oil. For example, to make a 2% solution using one ounce of carrier. 600 drops x 2% = 12 drops.

Tips

* Buy quality essential oils, you will notice the difference.
* 20 drops of oil=1 ml and 30 mls=1 ounce


Warnings

* Please educate yourself about the essential oil you will be using.


Things You'll Need

* Essential oil and carrier of your choice. Eye-droppers if your essential oils do not have droppers of their own.



Read more...

How to Make a Sauna Oil Blend


If you enjoy taking a sauna on a regular basis, you will be well aware of the energizing and cleansing benefits. To assist the detoxing process encouraged by being in a sauna, it is helpful to use a sauna oil blend that can be thrown on the sauna coals along with the water. The aroma that will be emitted will heighten the enjoyment of time spent in the sauna.

Steps

1. Obtain one or more of the essential oils that are considered to be beneficial for use in a sauna. These include lavender, pine, grapefruit, eucalyptus, lime, rosemary, lemon and birch.
2. Single method: If you are using just one essential oil, place 3 - 4 drops of your desired essential oil into the water bucket intended for the hot coals. It is now ready to be added to the sauna coals.
3. Blended method: If you are making a special blend that will release several essential oil scents at once, follow the suggested oils above and create a blend. One energizing and detoxing blend is:

* 3 drops pine
* 3 drops rosemary
* 4 drops lime
* 8 drops grapefruit
4. Experiment with your own blends using the suggested essential oils above, provided that you are confident with blending. If in doubt as to quantities, ask your oil supplier for advice or do research in a trusted aromatherapy manual. If you are unsure for any reason, stick with the single essential oil addition. With any blend, only add 3 - 4 drops of the resulting blend per bucket of water at a time.
5. Sit back, relax and breathe deeply.

Tips

* Eucalyptus is great for clearing the sinuses and the senses but beware its potency - it will release a very strong aroma, so take care to ask others in the sauna with you if this is all right. Use it by itself and sparingly - 1 - 2 drops per water bucket should be sufficient.
* Always use good quality oils. See your health food store specialist for advice.

Warnings

* It is generally recommended that you do not spend more than 20 minutes in a sauna at any one time.
* Pregnant women, those who are sick or convalescing and children should use caution when taking a sauna.
* Do not leave the essential oil bottles in the sauna room. This will quickly destroy the oil. Add the drops to the bucket before entering the sauna.



Read more...

How to Overcome Nausea at Night

Sometimes at night you can feel sick to your stomach. Read on to help!

Steps

1. Buy peppermint and lavender aromatherapy oils. Also get a bottle with a roller on the end.
2. Put 2 drops each of peppermint and lavender essential oils with 100ml olive oil in the bottle, and roll this where your stomach hurts the most.
3. Go lay down in bed with the lights off and maybe a fan on. Try to get to sleep.
4. Try laying on a cold, flat surface.
5. CAUTION: Bear in mind the refreshing effect of the peppermint oil can cause insomnia in some people, and it should never be taken with homeopathic remedies as it will counteract their effects.


Tips

* Try putting a cool compress (like a wet washcloth) on your forehead, sometimes that helps.


Warnings

* Don't drink anything cold.


Things You'll Need

* Lavender essential oil
* Peppermint essential oil
* Olive oil
* Bottle with a roller on the end





Read more...

How to Start Practicing Aromatherapy on a Budget


Want to learn about aromatherapy but don't know your emulsifiers from your diffusers? Want to start this new hobby without breaking the bank?

If you're just starting into the world aromatherapy, follow these tips to make your first experience a good one.

Steps

1. Find a reputable aromatherapy supplier. Look for oils in amber or other dark colored bottles that have been independently tested for purity. For more information on where to get essential oils in the area, ask a local aromatherapy expert in your area.

# Buy small sizes of a few basic oils. Great oils for the newest aromatherapists include Lavender, Rosemary, and Lemon. These oils are cheap, and they can be used in various ways. For starters, get a 4mL vial of each of these three oils; there is enough oil in the vial for you to learn aromatherapy basics. Here are some three basic ways to use these three oils; check out aromatherapy books for more uses.

* Lavender is great for relaxation. Use a few drops before going to bed to help you sleep.
* Rosemary is great for concentration. Use a few drops in your class or office to help you focus while you write your projects.
* Lemon is great as a deodorant. Use it to freshen a musty room.

# Buy a simple passive diffuser. A diffuser is used to get essential oil into the air; a passive diffuser is a diffuser that does not use external heat to get oils into the air. Passive diffusers are also good for scenting a small area; you won't have to worry about bothering your roommate or your co-worker in the neighboring cubicle with your aromatherapy. For starters, pick a ceramic diffuser; they are cheap, and effective, and they match all sorts of decor and color schemes. Most ceramic diffusers have impressions in them to hold drops of essential oils.
# Buy or make a storage box. Most aromatherapists store their essential oils in wooden boxes, but a covered cardboard box is good for starters. Store your oils in a cool and dry place. Learning to store your oils properly is essential to keeping your essential oils in the good condition.
# Add a few drops of essential oil into the diffuser. If your diffuser has depressions, add the oils there. Start with a few drops; you can always add more oils later. Let the diffuser sit in one place, and it will gradually scent the air around it.
# If you find out that you enjoy aromatherapy, consider expanding your collection of oils and aromatherapy materials. There are hundreds of different oils out there as well as thousands of recipes and other uses for aromatherapy. For best results, buy a good aromatherapy book. Keep learning about aromatherapy, and pretty soon you will be a knowledgeable aromatherapist.

Tips

* Buy essential oils in bottles with orifice reducers or polyseal caps. Orifice reducers and polyseal caps help you control how fast oil flows from the bottle. Using less oil is not only easier on your body but also saves precious essential oil.
* If you feel that aromatherapy is not for you, give the oils to a friend. Maybe your friend will take more to aromatherapy. Perhaps one day, s/he will make you some handmade soaps and lotions.
* For a wearable passive diffuser, get a ceramic aromatherapy necklace. These are cheap, and they work just like real necklaces except they hold essential oils. Use these to discretely bring essential oils wherever you go.

Warnings

* Do not ingest essential oils. Most oils must be diluted before applying on your body. A good aromatherapy book will give you more information.
* Keep essential oils from your children and cats. Children should not be playing with essential oils because some of them may be very strong. Cats have trouble breaking down essential oils, so keep them away from your aromatherapy collection.
* Do not use too much essential oils. Using too much oils can be harmful to your health. When in doubt, use less; you can always add more later.

Things You'll Need

* Basic Essential Oils. Some great oils for beginners include Rosemary, Lavender, Ylang Ylang, Eucalyptus, and Lemon. Each of these oils are rather cheap, and they can be used for a variety of purposes.
* Passive Diffuser(s). For a cheap and effective passive diffuser, choose one made out of ceramics.
* Storage Box. This can be of any material that blocks light. Store your oils in a dark and cool place.
* Books. If you want to continue in aromatherapy, buy a good aromatherapy book.


Read more...

How to Use Aromatherapy


Believe it or not smells do a lot more than they seem to do. Aromatherapy can boost energy, change moods and cure headaches. The following points will show you how this form of alternative medicine will help you in many ways.

Steps

1. For tired aching muscles or arthritis aches, mix together sage, basil and jojoba oil.
2. Ease headache pain by rubbing a drop of Rosemary and Lavender oil onto the back of your neck.
3. Citrus is excellent for stimulating the senses.

* Add a few drops of oil to water in a spray bottle and use as an air freshener.
* To enjoy a scented candle, place a drop or two of oil into the hot melted wax as the candle burns.
* To fragrance your kitchen cabinets and drawers, place a food scent dabbed on a cotton ball in an inconspicuous corner.
* A blend of Geranium, Lavender, and Bergamot alleviate anxiety and depression. Use in a room diffuser or 6-8 drops of this blend in the bath.
* To keep mosquitoes and other picnic pests at bay, drop a few drops of Citronella oil in the melted wax of candle.

4. Understand that essential oils or blends make wonderful perfumes. Add 25 drops of essential oils to 1 oz of perfume alcohol. Let age two weeks before using.
5. Put a few drops in your toilet bowl to help you lavatory smell spectacular whenever you may use it.
6. Add a few drops onto a dust pad and so while sweeping you will leave a lovely scent.
7. Essential oils of Juniper, Cedar-wood, Grapefruit, Lavender, Carrot, Fennel, Rosemary, and Lemon help soften the effects of a hangover. Make your own blend of these oils and use a total of 6-8 drops in a bath. OR add a few drops on a wash cloth and place on your forehead.
8. Infuse bookmarks and stationary with essential oils. Place drops of oil on paper and put them in a plastic bag. Seal it and leave overnight to infuse the aroma. Send only good news in perfumed letters.

9. For Sensational smelling towels, sheets, clothes, etc. place a few drops of your favorite essential oil onto a small piece of terry cloth and toss into the clothes dryer while drying. Add 5 drops essential oil to 1/4 cup fabric softener or water and place in the center cup of the wash.
10. Put a few drops of your favorite essential oil on a cotton ball and place it in your vacuum cleaner bag.
11. Apply Lavender oil and Tea tree oil directly to cuts, scrapes, or scratches.

Warnings

* Be careful when using hot candle wax.


Things You'll Need

* Open and clear mind
* Essential oils (depending which essential oils you need for what)





Read more...

How to Use Essential Oils As a Quick Pick Me up


Essential oils can help with physical conditions, rejuvenate the skin, eliminate waste, alleviate stress, enhance your mood, restore vitality and facilitate the regeneration of new, healthy cells. Try working them into your daily routine for refreshing and calming results.

Steps

1. Make a scented compress for your face and neck by adding five drops of a preferred oil to a bowl of warm water.
2. Soak a washcloth in the water and then apply to your face and neck as a compress for five minutes. Repeat three times.
3. Pat dry with a soft towel and finish with an anti-oxidant, anti-inflammatory facial splash and moisturizer.
4. Use a body scrub in the shower or bath. This salt scrub will exfoliate dead skin cells, cleanse the pores and help your body get rid of any toxins.
5. Mix an ounce of ground sea salt with 10 or so drops of your favorite essential oil. Add water and make a paste so it spreads easily. Apply it to your entire body with big circular strokes.
6. Wash your hair with a oil-scented shampoo.
7. Add 1/2 ounce of lavender to sixteen ounces of shampoo. For oily hair, add 1/2 ounce of lemongrass or rosemary to 16 ounces of shampoo. Essential oils can also make invigorating scalp massages. Rosemary is good for this.


Tips

* If you have a choice of essential oils to choose from, select one that suits your mood and purpose. There are many to choose from.
* If you are desparking stress levels, choose soothing oils like lavender, chamomile, jasmine, sandalwood and ylang-ylang.
* Good revitalizing and energizing oils are peppermint, eucalyptus, rosemary, basil and juniper. The aroma can also provide psychological and physical benefits too!

Warnings

* Never (with the possible exception of Tea Tree,[melaleuca alternifolia] and Lavender) apply the oils directly on your face or skin without diluting first in a neutral oil such as almond, grapeseed, or olive oil. Consult a book on herbal medicine for the proportions.





Read more...

How to Breathe


If you are reading this, you already know how to breathe. But have you stopped to think about the best way to breathe? Learned breathing techniques, such as deep breathing, have been part of yoga and other practices for centuries. Breathing correctly is very important - not only to help you perform strenuous tasks, but to allow the lungs to fill up with air, aid in controlling the heart rate, and living . The benefits of proper breathing can assure you will not get pneumonia when you have a bad cough, by clearing the air passages to the lungs. Proper deep breathing also can assist you in relaxing before doing things that cause you to feel stress and nervousness. Here are instructions for a breathing exercise to help you improve your breathing.

Steps
Basic Breathing Exercise

1. Begin by taking your pulse. Before starting this breathing exercise, take your pulse. If you are extremely nervous, your pulse rate will probably be faster than normal.
2. Inhale deeply through your nose, keep your mouth closed, and hold it a few seconds. You will feel your chest (or, even better, your belly - if you're breathing through your diaphragm) expand.
3. Release it by blowing it slowly out through your mouth.
4. Do this a few times, and take your pulse again; you will be amazed to find a normal heart rate, and a feeling of being relaxed. The nerves and butterflies seem to have disappeared.


Belly Breathing

1. Remain calm. Have good posture.
2. Inhale through your nose at an even rate and allow your stomach to push-out, thus relaxing your diaphragm, and allowing more air to enter your lungs. You can place your hand on your abdomen and feel it being pushed away as your abdomen rises.[1]
3. Exhale slowly through your mouth and allow your stomach to return to its normal position. Exhaling should take double the time it took to do the inhale.
4. Repeat.
5. Note this method of breathing is said to allow the accumulation of chi energy in the 'tan t'ien', a point an inch and a half below the navel.[2]


Alternate Nostril Breathing

1. See Do Alternate Nostril Breathing


Tips

* You should be doing this sitting with your back straight.
* Practice this exercise at least once a day, in the comfort of your own home, or in your car.
* When inhaling or exhaling if you breathe too slowly and find you need more air return to normal breathing. This is to relax you not to make you faint.
* Breathing predominantly with your diaphragm lets you take in a greater amount of air and is also somewhat of an exercise.
* If your nose is stuffy you may need to breathe through your mouth.
* When exercising, it is best to breathe in through your nose, and exhale from your mouth to keep the lungs clear and allow more air to enter. This will enable you to have more stamina, and allow for more prolonged exercise.
* Breathe through your nostrils if your mouth is closed
* Practice in front of a mirror, and look for tension. One dead giveaway that you are not breathing deeply is for the shoulders to rise as you inhale.


Read more...

How to Breathe Clearly

Do you have trouble breathing? Is your hard breathing getting in the way of things like reading or talking with friends? This guide will give tips for good posture and techniques that one should do if one wants an easy airflow. All humans need air to live so breathing correctly will help one's life be more enjoyable. Breathing clearly also helps reduce stress by getting more oxygen into the blood.

Steps

1. Correct your posture. While sitting down, one should have a straight back but relaxed shoulders. The term "sitting tall" should be applied here. Try to use your head and reach to the ceiling. This will give you a sense of direction and help your posture.
2. Have an open mouth while breathing. You can not inhale much air with a nearly closed mouth. You shouldn't feel any pain while opening your mouth but it should be natural.
3. Exercise. One would be to lie on your back and breathe until your chest is full. Then you would hold your breathe for 2 seconds and then slowly release. Another exercise would be to inhale quickly but release in slow intervals. These exercises can also be used to relieve stress.


Tips

* Use calm breathing when practicing your posture and breathing exercises.
* Use these tips when stressed; calm breathing helps relieve stress levels.


Warnings

* Don't breath too fast as this can cause hyperventilation and may cause you to pass out.
* Don't hold your breath for too long because it may cause you to pass out.





Read more...

How to Breathe Deeply

Breathing deeply can calm the mind and develop a strong spine.

Steps

1. Get into a supine position, with knees bent and feet flat on the floor or table.
2. Bring attention to body and breath; notice contact points with the floor and your breathing pattern (“where is there movement with the breath”).
3. Bring breath into lower trunk. Let most of the movement of the breath be below the ribcage (“Belly, low back and pelvis”).
4. Bring attention to the area inside of the pelvis. The pelvis is shaped like bony bowl with a hole in the bottom. Within this bony bowl is a muscular bowl going from front of pelvis (pubis) to tailbone like a hammock. When you have to go to the bathroom, you lift this hammock to “hold it”, and when you get to the toilet you release these pelvic floor muscles to evacuate bowel/bladder.
5. See if you can feel a subtle movement with the breath in these pelvic floor muscles.
6. Accentuate the movement of the pelvic floor with the breath.
7. Inhale; relax pelvic floor down.
8. Exhale; very gently draw pelvic floor toward the head.
9. Bring the attention to the abdomen. Draw navel in on exhale. Relax belly on inhalation.
10. Bring attention to the throat. Use glottis to slow down expiration.
11. Continue, and notice any change in pelvic floor and deep abdominal muscles. Feel connection between glottis and expiratory muscles. Play with different ways of coordinating the pelvic, thoracic and cervical diaphragm.
12. Inhale with abdominal and pelvic muscles engaged. Instead of completely relaxing deep abdominal and pelvic floor muscles on inhalation, maintain sufficient contraction to stabilize lumbar spine and pelvis.
13. Do not allow upper chest to expand on inhale.
14. Imagine compressing a ball of energy near navel. Pelvic floor and deep abdominals “fight” diaphragm. On inhale, diaphragm “wins”. On exhale, pelvic floor and abdominals “win”.

Tips

* Be gentle and patient.

Warnings

* If you get dizzy or lightheaded, you are breathing too quickly.





Read more...

How to Breathe Like a Yoga Master

You don't have to vacation in the Himalayas to learn to breathe like a Buddha. From the Pranayama tradition of yoga comes the "Complete Breath," which is a relaxing way to beat stress and improve your state of mind.

Steps

1. Lie flat while you are down on your back on the floor, a comfortable mat, or a firm mattress.
2. Place your hands on your abdomen an inch or two apart just below the navel, with your fingertips facing inward and your palms down.
3. Inhale through the nose and begin expanding the abdomen.
4. Continue inhaling. When the abdomen rises slightly, begin allowing the chest to expand and the abdomen to fall.
5. When the chest rises slightly, begin exhaling. Allow the abdomen to continue to fall.
6. Continue exhaling. As the chest empties, allow the abdomen to begin to rise again.
7. Repeat without pausing.


Tips

* It can be tricky to get the hang of this at first, but it helps to imagine the breathing cycle as a circle. During each cycle, the chest and abdomen rise and fall in a smooth, uninterrupted manner.
* Each inhalation/exhalation cycle should require several seconds to complete. Use a pace that is comfortable for you, but the deeper and slower you are able to breathe, the better.

Warnings

* If you begin to feel light-headed or experience other unusual phenomena, discontinue the exercise.





Read more...

How to Breathe when Stressed

When stressed, you may have some troubles concentrating or even sleeping. If you’re in an exam, or at work, you can always take a minute to breathe to reduce your stress without anyone knowing what you are doing.

Steps

1. Know the symptoms of being stressed. They are:

* If you get a headache while arguing or thinking about things.
* If you have a hard time going to sleep because you have many things on your mind.
* If you are in school, or having a test/exam, and you can’t concentrate.
2. Sit or lie down, your choice.
3. Inhale slowly and say to yourself “I am...”
4. Exhale slowly and say to yourself “relaxed.”

Optional Method

1. Exhale deeply, contracting the belly.
2. Inhale slowly as you expand your abdomen, then your chest, and finally raise your shoulders towards your ears.
3. Hold for a few seconds.
4. Exhale by releasing your shoulders, relaxing chest and contracting the belly.
5. Repeat as desired.

Tips

* If this is your first time trying these exercises, you should start with the first step about 2-3 times and then move onto the second step.


Warnings

* If you repeat these steps too many times, you may feel dizzy and feel like you are going to faint. This is when you may be hyperventilating.
* Hyperventilating (breathing in to deeply or to fast) is caused by stress and anxiety.
* If these steps or other relaxation techniques don’t help, you may have severe stress and it is wise to see a doctor.





Read more...

How to Calm an Overactive Mind

Sometimes it feels like you are no longer in control of your mind. Is your mind often shoving images and thoughts into your face, even ones that you would rather not see. Do you find yourself thinking about random things that disturb you, bother you, or torment your sleep? Read this article to quiet the mind.

Steps

1. Relax. Sorry, but that is the first step of gaining control of the mind. Sit quietly and focus on a natural sound. If your mind throws images in your face, let it. Stare at each image until it fades away. Force it to not bother you. The more upset you are with your mind, the more images your mind will throw at you. If a natural noise does not work and your mind is too loud, try focusing on a loud noise. Blast that music. Focus on a truck. Over power your mind.
2. Repeat to yourself that you are what you think. You are what you think. Your mind is powerful, but remember that you can control it. Repeat and believe this everyday and every time your mind churns out its little ideas and images. Eventually your mind will start to hesitate and then weaken, but you must believe that you are the master.
3. Do not give your mind too much of an opportunity to torment you. Distract yourself with reading, writing, drawing. If those things do not work distract yourself with people. Nothing heals you like a good friend who you can talk with for hours. Pick u the phone or visit them. A good friend can distract you enough and those minutes or hours you spend with them will give you the strength you need to control your mind.
4. Pray to whomever you believe in. Ask for help when the mind troubles are too great. This can bring comfort in your darkest hours. This can also bring temporary relief, but you, ultimately must find a way to control your mind.
5. Remember that you used to have control of your mind. You just forgot how to do it. And remember, you are not alone.


Tips

* Things will get better gradually. Do not expect relief in a day. After a few weeks you will start to have moments where your mind stopped tormenting you. These moments will get longer and stretch into entire days. Then in several months you will be free.
* You are in control.



Read more...

How to Circular Breathe

To blow air constantly through their didgeridoos, the ancient aborigines of Australia created and perfected the art of circular breathing. Nowadays the most famous circular-breather is Kenny G. To learn how to circular breathe, kindly inhale this article.

Steps

1. Puff your cheeks with air so that they are full, but you can still breathe through your nose.
2. Let the air out of your mouth while plugging your nose.
3. After you get the feel for this, do the same thing without plugging your nose.
4. Push the air out of your mouth while breathing through your nose, until you get a rhythm, then strength in your breathing will come.

Video


Tips

* Try step one and step two with water in your mouth.
* Get a glass of water and a straw. See how long you can continuously blow bubbles.


Warnings

* Only try this for a minute or two at a time. Stop if you feel lightheaded.
* It has been proven that circular breathing can result with a lack of blood to the heart which is very dangerous.



Read more...

How to Develop Your Concentration Using the Candle Gaze Exercise


Most of us are facing the difficulty to concentrate nowadays, no matter in study, work or everything else. The best way to start is to train our noisy, busy mind to stay calm, clear, and fully concentrate whenever we want it to be. Below is the "Candle Gaze Exercise" exercise recommend by Phil Nuernberger in his book - The Quest For Personal Power.


Steps

1.
Do this exercise in a dark, quiet room. The candle should be an even-burning dinner candle, placed approximately an arm's length in front of you. The flame should be level with your eyes so that you can hold your head steady and gaze straight ahead. To use reflected light, place the candle behind you so that you can see the reflection in a mirror directly in front of you, at proper height.






2.
Sit quietly, and for a few moments close your eyes and focus on your breath to clear your mind and steady your concentration.











3.
Open your eyes and gaze without blinking at this steady flame(or reflection). If you blink very soon after beginning the gaze, ignore it and continue to gaze.Focus all your attention on the flame, ignoring all other thoughts, sensations, and feelings. Keep your gaze steady and unblinking.




4.
When you blink, or your eyes begin to water, stop the external gaze. Close your eyes and visualize the flame in the center of your mind as long as you comfortably can. The smaller, clearer and more defined the image of the flame, the better the training for concentration.



5. Don't worry if at first the image of the flame is undefined or vague. With practice, the image will become clearer and more defined. By internalizing the image, you change the exercise from a concentration exercise(external orientation) to a meditation exercise(internal orientation).



Read more...

How to Do Abdominal Breathing

Basic tips on abdominal breathing for use in energy exercise, Chi Kung, Tenaga Dalam.

Steps

1. Sit in one of the following positions:

* Lie on the back with knees bent.
* Sit erect on a chair, forward enough so genitals are off the chair.
* Stand in a natural stance, feet pointed forwards and under the shoulders, arms at sides, index fingers on GB31 points.
2. Relax the body.
3. Do a progressive relaxation exercise.
4. Relax the mind.
5. Keep aware of your lower abdomen (dantien), allow any other thoughts to drift away.
6. Do not focus your attention on anything.
7. Put one palm on the belly, with the laogong point one hand an inch below your navel, the other on the sternum.
8. Exhale through your mouth and gently pull the abdomen in.
9. Inhale through your nose and expand your abdomen, focusing on expanding the lower abdomen.
10. Let the chest stay relatively still.
11. Repeat as many times as you like. Recommended: try nine times as a start.


Video



Tips

* Breathe abdominally.
* Slow down your breathe rate as you increase the amount of air inhaled to prevent hyperventilation.


Warnings

* Don't tense your body.



Read more...

How to Do Alternate Nostril Breathing

It is also called "nadi shodana" and is taken from Swami Satyananda Saraswati's online class from the Devi Mandir.

Steps

1. Inhale through the ida (the left nostril) by pressing the right thumb against the right nostril (pingala.)
2. Inhale (purak) until the entire abdominal cavity is filled with air.
3. Retain air (kumbak) by bringing it up to the third eye -- 4 counts for every 1 count of inhalation.
4. Exhale (rechak) through the pingala (right nostril) closing the ida (left nostril) by pressing ring and little finger against left nostril -- 2 counts for every count of inhalation.
5. Three cycles minimum should be performed always starting from left nostril.


Tips

* Using a mantra (any mantra you choose is great) makes it easy to keep track of counts, ie, one repetition of mantra in inhale equals four repetitions on retention and two repetitions on exhalation.
* Multiples of this can be done.
* Different traditions teach to start alternately from left and right, but it is not necessary.

Warnings

* May cause one to become calmer and more centered
* May cause a slight feeling of dehydration. No worries though, just grab a glass of water, and keep practising.



Read more...

How to Do Awareness Meditation


Awareness meditation is a relaxing and peaceful way to meditate and become more aware of the world around you and your place in it. Breathe deeply and prepare for your quiet and peaceful journey into relaxation and awareness.

Steps

1. Sit down or stand still. Sitting in a lotus position is usually quite stressing on your legs unless you know how to do it very well.
2. Rest your palms on your lap or knees. If you are standing, let your arms fall naturally at your sides. Just don't collapse!
3. Breathe slightly deeper than normal.
4. Be aware of your breath.
5. If you notice that you are thinking, acknowledge it. Then let it fade away.
6. Return to awareness of your breath.
7. Repeat steps 4-6. Once you are done that, repeat this step. This step is an infinite loop.
8. Stop your meditation any time if you want to.
9. If you have back problems you may want to sit on a pillow.

Video




Tips

* The Benefits: You will become calmer; you may have insight; you can get along with people easily.
* If you count your breaths for the first few tries it will become easier to think of nothing. Beginners should try in for the count of 5 hold for 5 and out in 5. Get slower as you go but only up to 7.
* It is recommended that you obtain direct instruction from a meditation teacher.
* Meditation may be prayer, and you may believe in meditating, or praying, "through," perhaps for hours to find, "peace" (a quiet place).
* Some believe in an unknown meditational language, "glossolalia" - lingua - tongue (or tone) with which the "Holy Spirit" may groan to the heavenly Father in "charmistic" meditations.
* Charisma has an attribute of the unseen leading of the Holy Spirit in personal relationship with the Father (discerning the Spirit).
* That word derives from the Greek charis (“grace”) and charizesthai (“to show favour”), connoting a spiritual grace for salvation granted by grace through faith for enabling good works.
* Charisma comes from the being comfortable with yourself, it comes from practicing meditation. From knowing and accepting the core human fallible and childlike part of you that connects you to all humanity. It comes from letting go of all the 'chatter' that we learn in our lives, of how we should be and what we should be. It is about being in the moment and letting go of all the external stuff.
* With meditation you can learn to let all the stuff that is other peoples frustrations and problems wash over you and stop affecting you because you are aware of the core central person you are, with all the strange feelings that this involves. These feelings are all about you being a human rather than because of external factors, it is about knowing yourself. Try to remember that others behave according to their internal stories and therefore it is not necessarily to do with you, even when it seems to be directed at you. Rise above it. do not engage in this tit for tat type stuff.you can be above it. Letting go of this is liberating and this is what meditation offers. Go for it no matter what you religious stand point is at the moment, its no other than learning about the central human self.
* When you meditate the goal is zoning out. To practically fall asleep while still staying aware or focusing on certain points. This allows your mind to revert to that relaxed, stress free mental state during stressful situations (IE taxes or work). So when you do a session, always pick really warm thoughts that help you zone out. You will go deeper when your more comfortable! After meditating you might feel some trouble with getting erections but don't worry its normal!!


Warnings

* Don't fall asleep, especially in a large crowd.
* Don't collapse (if standing), especially in a large crowd.
* Make sure you have plenty of time. True meditation makes time seem to accelerate, and you might not notice the hours passing.


Things You'll Need

* An open and calm mind
* A quiet or if you prefer noisy place





Read more...

How to Do Concentration Meditation

This type of meditation can really help you focus, improving your concentration. It will take time to get into the correct mental state, but once you do, you'll be able to improve your life.

Steps

1. Sit down or stand very still.
2. If you sit set your palms in your lap so you will be comfortable.
If you choose to sit put your palms on your lap or knees. If you are standing, let your arms fall naturally at your side.
3. Relax.
4. Breathe naturally, but deeper than normal.
5. Start breathing deeply. First in, then out.
6. Think nothing. If thought enters your mind, acknowledge it, clear your mind, then go back to your breathing.
7. Stop your meditation when you want to.

Tips

* If you try to think of nothing you will be thinking. Instead, just let your mind relax.
* It may help you get into the right frame of mind by concentrating on a single very simple thing in your mind such as a plain white circle with a black outline. You could also concentrate on the sound of yourself breathing. Listening to the ringing in your ears can also be a very good way to start.
* It is recommended that you obtain direct instruction from a meditation teacher.
* It is also a good idea to have around where you meditate religious and/or spiritual symbols, such as a crucifix, a quote from the Bhagavad Gita, a sitting Buddha or anything else that is spiritually uplifting. If you have a spiritual quote, then say that quote with heart before you start meditating.


Warnings

* If you go too far into this you might lose track of time and be sitting there for what you think is just a minute but might really be an hour. Make sure you do this with a couple hours before you have to do anything important.




Read more...

How to Do Pranayam

Pranayam (also spelled Pranayama) is an ancient part of Perform Yoga Postures practice, the fourth part of the eight-fold Yoga described in the ""Yoga Sutra of Patanjali". Pranayama is concerned with breathing and posture. Research has shown that that practicing Pranayama can relieve symptoms of asthma[1]. It is also beneficial in treating stress related disorders, such as anxiety and depression[2]. Pranayam supplies oxygen to the entire body, and exercises the lungs, the stomach and its surrounding organs.

There are a total of six types of Pranayam practice:

* Bhastrika Pranayama
* Anulom Vilom Pranayama
* Kapalabhati Pranayama
* Bahya Pranayam
* Bhramari Pranayama
* Udgeeth Pranayam

The three most popular are detailed here.

Steps

1. Bhastrika Pranayam:
1. Sit in comfortable position, you may sit even on a chair.
2. Breathe in untill the lungs are full through your nostrils.
1. Feel the diaphragm move down to allow the lungs to expand and forcing the abdomen out, followed by the mid section of your chest expanding and finally your collar bone rising.
3. Breath out forcefully and uniformly, again through your nostrils.
1. Again feel the collar bone dropping, chest deflating and the diaphragm moving up as the lungs collapse allowing the abdomen to be sucked in. This process of exhaling should be much faster than the process of inhaling.
4. Repeat the process.
5. When correctly done, your chest will expand when you breathe in and deflate when you breathe out.
6. Continue doing this for 5 minutes.
2. Kapalbhati Pranayam:
1. Sit erect.
2. Inhale through your nostrils a little and exhale through both nostrils forcefully.
3. Inhale again a little and follow with another forceful exhalation passively and effortlessly.
4. Continue these cycles. The frequency should be about 60 strokes/minute.
5. Continue doing this for 15 minutes. You may take a minutes rest after every five minutes.
3. Anulom Vilom Pranayam:
1. Sit comfortably.
2. Close your eyes.
3. Close the right nostril with the right thumb.
4. Inhale slowly through the left nostril and fill your lungs with air.
5. Close your left nostril with the ring and middle fingers of the right hand and open the right nostril.
6. Exhale slowly and completely with the right nostril.
7. Again inhale through the right nostril and fill your lungs.
8. Close the right nostril by pressing it with the right thumb.
9. Open the left nostril, breathe out slowly. (This process is one round of Anulom Vilom Pranayam.)
10. Continue for 15 minutes. You may take a minutes rest after every five minutes of exercise.

4. Bahya Pranayam: Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly. Duration : 3 times to 5 times normally.

5. Bhramari Pranayam: Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee. Do this three times.

6. Udgeeth Pranayam: Breathe in deeply, and chant 'Om'kar. OOOOOOm ( long O and small m. Do this 3 times.


Understand the Benefits of Pranayama Practice

1. Depending on the intensity of the ailment a person doing regular Pranayam starts getting good results from day one. However it can take from one week to approximately nine months to get the complete benefits of Pranayam.
2. Health changes can include:
* Respiratory troubles clearing up, in addition to improvements to allergies, migraines, High blood pressure, diseases pertaining to the kidneys, and psychological dysfunction in males and females.
* The digestive system improves.
* Memory improves.
* Pain in the joints vanishes.
* The process of aging is retarded. Falling of the hair or premature graying, the appearance of wrinkles on the face or other parts of the body at young age, diminution of eyesight etc. are all minimized.
* The face becomes bright, luminous and calm.
* Pranayam cures or improves the following chronic diseases:

* Diabetes
* H.B.P.
* Angina
* Blockages in Arteries
* Obesity
* Asthma
* Bronchitis
* Leucoderma
* Depression
* Parkinson
* Insomnia
* Thyroid problems
* Arthritis
* Cervical Spondalities
* Hepatitis
* Chronic Renal Failure
* Cancer
* Cirrhosis of the Liver
* Gas
* Constipation
* Acidity

Tips

* Do Pranayam preferably in the morning with an empty stomach.
* If you prefer to do Pranayam in the evening, do it on an empty stomach and keep a gap of at least 5 hours between your meal and Pranayam.
* Those who cannot sit in Asanas can sit on the chair and do Pranayam.
* Never hold your breath while doing Pranayam.
* Do about 1 to 5 minutes of jogging after Pranayam exercises as per your physical ability.


Warnings

* Consult your doctor before doing any exercises.
* Pregnant woman and persons having a fever should not do Pranayam.
* Children above 5 years should do Bhastrika Pranayam for only 2 minutes, Kapalbhati and Anulom Vilom Pranayam each for 5 minutes
* Even after consulting doctors, it is important to remember that Kapalbhati can be risky in those who have abdominal wounds, surgical operations, hernia, peritonitis, appendicitis, prolapse of rectum or uterus, hiatus hernia and recently delivered women.


Things You'll Need

* Doing Pranayam requires only a little space. Thus it is can be done by any person living on the earth as it requires no external equipment nor any money.


Read more...

How to Improve Breathing Habits

Regulating the breath:

A significant source of the benefit one receives from practicing the internal arts is from the breath work. The quality of our breath can be directly correlated to our quality of life. Smooth, deep breaths clear the mind and energize the body. As infants we have a natural habit of these deep abdominal breaths. For the vast majority of us this natural way of breathing has been lost be the time we are adults. (Usually well before adulthood) Our air has been relegated to the upper portion of our chest and is bound by the residue of many habitual daily tensions. Oxygen is our fuel, what drives our bodies and minds. When we allow our source of energy to be throttled and compromised we are setting ourselves on a path toward illness and stagnation. While there are many advanced breathing techniques and patterns to be worked, the first and primary goal should be to return to that natural, deep, abdominal breath.


Steps

1. While sitting or standing with the spine straight take a few breaths to relax and settle into your position.
2. Now, place the palm of one hand on your lower abdomen and the other on the small of your back. As you inhale, feel your core pressing out on each palm and relax the perineum (the pelvic floor). Don’t tense any muscles to do so, just let the air push the diaphragm down and expand the lower torso. As you exhale, don’t push the air out. Gradually relax and let the air flow out, drawing the walls of the lower torso in with it. Once this begins to feel natural you can relax the arms and breathe with the use of the palms.
3. Now, begin to stretch the breath and release all of those habits of tension. Inhale for a slow count of four, exhale for a slow count of four.
4. As this becomes comfortable lengthen the count to six, then eight, twelve, etc. There is no limit to how far you can work the breath as long as you are inhaling and exhaling smoothly without pause. Play this breathing pattern for anywhere from five to thirty minutes.


Tips

* At any time that your breathing becomes tense or you want to gasp, relax and breathe however feels comfortable. Once your body is calmed you can come back to the breath work.
* From here one progresses into maintaining this quality of breath while stretching or moving and then throughout the activities of the day. Successfully reintegrating abdominal breathing is the first step. The list of benefits from this practice is lengthy: from reduced stress, enhanced immunity, to less susceptibility to emotional upheaval and several others. There are many different levels one can reach with the breath work. For now though this will suffice. This can be a rewarding and beneficial practice in and of itself.
* It is vital to cultivate a daily practice. Our bodies are in constant use. If we do not take the time to care for them, then we can only expect that they will gradually become worn and run down. Fortunately, we are really quite resilient. Even a small time commitment of half an hour a day will go a long way toward preserving and enhancing our health. A small piece of time solely devoted to doing right by ourselves and our bodies. No excuses. No rationalization about being busy. For the vast majority of us there is no reason not to take this basic self care time. If you are reading this, you are in that majority. We all have our individual priorities. If you want to live your life with vitality and health then a daily practice must become one of them.


Warnings

* If you find yourself becoming persistently light-headed stop your practice session and breath casually for a while before continuing.
* Don't force longer breaths. It is good to play the edge of your comfort zone but forcing the breath causes tension which is counter-productive.





Read more...

How to Improve Your Breathing


There are lots of ways that people can improve the way they breathe; this article will go over a few of them.

Steps

1. Install a Carbon Monoxide Detector in your home, if you have any type of natural gas heating or appliances.
2. Use a humidifier in your bedroom, or place a pan of water by your bed.
3. Purchase ( zip-up) pillow cases that are designed to keep tiny dust mites and bed bugs from causing you problems.
4. Keep lots of clean-air plants in your home, such as the Philodendron that are recommended by NASA.
5. Breathe through your nose to assure you that you are getting enough oxygen.
6. Vacuum daily: Using your vacuum cleaner daily will help rid your home of dust mites,and will help clean up pet dandruff and fur, if you have pets. Try using a dust mask to keep your alligeries from acting up and causing poor breathing.
7. Wear a facial mask while using strong household cleaning products. These may cause breathing problems.
8. Use antibacterial wipes on computer keyboards, door knobs, etc., especially if you have a sick family member; colds can lead to serious problems.
9. Spray perfume below the face and neck area, as far away from your face as you can get.


Tips

* Ref. to step # 1: If you are searching the Internet regarding Carbon Monoxide Detector, you can, also, search under Carbon Dioxide...using the word sensor or alarm.
* Ref. to step # 6: You do not have to own an expensive vacuum cleaner in order to keep you breathing better and your home clean. However, it is highly recommended to purchase a package of Hepa filters vacuum cleaning bags, for your vacuum cleaner. Hepa filters come in the standard size and fits most vacuum cleaners. They are sold at Sears Department Stores, or you search at other major department stores.You may want to search on the Internet.
* Ref. to step # 7: Buy a package of Carbon Filter earloop masks, and wear one while doing certain chores. They can be found at Walgreen's Drug Store. They, normally, come in a package that contains 5 masks. They are lab tested to be 98.6% effective on filtering out particles as small as 1 micron or greater.
* Instead of using harsh chemicals to clean with, try using more vinegar and water. Vinegar and water works great on glass. It will also remove mold, but it may take a few tries to succeed; simply put vinegar and water in a spray bottle and spray the mold area.
* Baking soda is a good product to clean with; it works well to freshen kitty litter boxes and garbage cans. Search for stores that sell natural products that aren't harmful for us to use.
* Mostly use a pump hair spray; a small amount of spring water can be added to weaken it. Anything that you can do to imorove your breathing, you should do.
* Ref. to step # 3: The pillow cases that are mentioned are sold at CVS/Pharmacy, and cost around eleven dollars, plus tax. If you do not have a CVS in your area, check for the pillow cases at any major pharmacy.
* Ref. to step # 5: If you are having a hard time breathing through your nose, due to your nose being stuffed up, try using a warm wash cloth on your sinus areas. You can also, hold your face over a steamy sink, with a towel over your head. There is always the shower, turn the hot water faucet on and let it get really steamed up in the bathroom...then close the door, remain in the bathroom for several minutes.
* Ref. to step # 9: A lot of people are allergic to perfume, most likely the alcohol ingredient. Nevertheless, the french vanilla or lilac sprays are great, and come without the alcohol in them...very soft and pleasing scents. Plus, lilac is known to have a calming effect on people.


Warnings

* You should always have smoke detectors in any home; not only are fires bad, but smoke can cause you bad breathing problems. Keep fresh and new batteries in your smoke alarms and make sure that they are in good working condition...it could save your life. You should also try to frequently check and change them if necessary.
* Watch out for people that are burning things in the neighborhood that may possibly contain some type of dangerous chemical...just the smoke alone isn't good for you.
* Do not crank boat motors in your neighborhood, or be around someone that does.
* Do not use faulty lawn equipment, the fumes can be deadly...for it can lead to major breathing problems.
* Keeping your car tuned up, will help to keep you breathing right...especially, keep your exhaust system in good shape.
* Keep all hedges trimmed away from your home, in order to prevent mold from growing on your house...mold can cause very bad problems.
* If you vacuum too much it can actually be harmful. All the dust that settles on the floor is thrown into the air as you vacuum.



Read more...