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Meditation is healthy, safe and affordable. In fact its free. The only expense youll have is a meditation mat, which isnt especially necessary-at least from my experience. Meditation has been around for 5,000 years, and was originally a spiritual component of yoga. through the years non-yogis adopted it, intuitively sensing and connecting the practice with greater peace of mind. Personally, I cant say enough good things about meditation. Its use has rewarded me with less worry and much more energy. But Ive never been one for anecdotal evidence. Lets get to the science

Transcendental Meditation

Recently, theres an incredible amount of science tied into the benefits of meditation. The studies are endless and cover a variety of meditative practices. On Transcendental Meditation alone (mantra repetition) there are over 500 studies. Some are more noteworthy that others. A study in the Japanese Journal of Public health found that through Transcendental Meditation, industrial workers sleep improved and their smoking decreased. Another study conducted at the MERU Research institute, in Buckinghamshire, England found that the length of time practicing the Transcendental Meditation and TM-Sidhi program correlated with younger biological age and younger functional age.

Mindfulness Meditation

Mindfulness meditation, which asks us to focus on our breath to facilitate awareness of the present moment, is another widely studied meditation technique. After studying the effects of 8-weeks of mindfulness meditation on participants, a 2003 report in the Journal of Psychosomatic Medicine concluded: A short program in mindfulness meditation produces demonstrable effects on brain and immune function. Impressive, but fairly vague. To get a more committed response to the benefits of meditation we have to turn to Taiwan. In 2002 their journal Chang Gung Medicine reported that training in MM may be a medically superior and cost-effective alternative to pain medication for the control of headaches with no underlying organic causes in highly motivated patients.

Stress reduction and Meditation

What causes these positive physical changes? To answer this, other research has looked at the specifics of what happens in the body during meditation. . Researchers at the Maharishi school of Management in Fairfield, Iowa, found that meditation has an enormous impact on stress reduction. When they examined a group who had meditated for four months they saw that they produced less of the stress hormone cortisol. They were therefore better able to adapt to stress in their lives, no matter what their circumstances were.

Having balanced cortisol levels is essential to mental and emotional health. Notice I say balanced rather than none. We dont want to completely eliminate cortisol. If we did wed be dead. Even low cortisol levels can be dangerous. Not enough cortisol is the identifying trait of Addisons disease. John F. Kennedy had this condition, which he denied passionately during his presidency. Yet during his term he regulated his levels through hydrocortisone (synthetic cortisol). The reverse of JFKs condition is called Cushings Syndrome.

The five most common and noticeable changes of this condition include; red face and puffy cheeks; excess fat surrounding the collar bones, muscle weakness, and hypertension. But we dont have to have Cushings Syndrome to be damaged by extra cortisol. The changes we experience may be subtle variations of these. Plus, the changes caused by excess cortisol are age dependent. Young people may stop growing and teenagers can develop acne. The mature among us arent safe either. Since excess cortisol damages bone-tissue those over age 60 may develop fractures related to osteoporosis. So its evident that if we can regulate cortisol, especially through a natural process, we owe it to ourselves to try.

Other benefits of Meditation

Regina Drueding, MD, is a meditation instructor at Life Circles in Utah, USA. She quotes the benefits of meditation as follows: more energy, improved quality of sleep, decreased anxiety, lessened chronological aging, improved concentration, improved visual acuity, increased alertness and heightened immunity. She writes: Besides the benefits mentioned earlier, meditation results in improvement of hypertension, sleep disorders, headaches, heartrhythm disturbances, chronic pain pain due to cancer, infertility and irritable bowel syndrome. Following meditation, mental and physical refreshment result and benefits are cumulative with regular practice.

How to Meditate

Meditation is both simple and complex. Its like defining the color orange: When you see it you know it. Similarly, the experience of meditation is best, wellexperienced. In an article in New View magazine, Shippensburg Universitys Dr. C. George Boeree describes the basics of buddhist meditation. In summary, the beginners technique is as follows:

1. Sit or kneel comfortably.

2. The hands are loose and open with the palms up, one atop the other and thumbs lightly touching.

3. head is upright. Eyes may be closed or open. If open they should focus on your hands or a spot nearby.

4. Beginning meditators should count upwards to ten on each exhale. Breathe in a relaxed and natural way. Then begin again at one and repeat. Continue to breathe naturally.

5. Continue for 15 minutes.

In my personal experience, I dont find that the specific length of time is as important as repetition and persistence. To paraphrase, 10 minutes daily beats 15 minutes once a week. This brings me to another point: We all have different personalities and as such, different meditation approaches suit some more than others. Thankfully there are many varieties of meditation. Some varieties have sub-varieties.

Mindfulness meditation is one of these versatile practices. Perhaps its because its essence-awareness of the present moment-is so versatile. Mindfulness in our daily life can be practiced by slowing down and attending to our surroundings. What are our 5 senses telling us? We can use mindfulness in the middle of a hectic day, such as paying attention to our breathing when stopped at a traffic light. We can also use other everyday events as triggers for mindfulness. Buckling your seatbelt? Make this a reminder to return to the present. Really think about what youre doing and the details of the experience.

The more traditional may benefit from a more formal mindfulness practice. You may sit in the identical form as in traditional Buddhist meditation- on a chair or kneeling. However, you may also sit with your legs crossed. Your eyes are closed and your posture is both straight and relaxed while your head remains upright. Focus on your breath and allow mental chatter to float by without regard. Thoughts, emotions and sensations will come, but dont be influenced by them. keep focused on your breath. If you are getting involved with your thoughts dont worry-your efforts arent destroyed. The key thing is to bring your attention back to breathing and continue. This can go on for 5 minutes to 5 hours. Its up to you.

Transcendental Meditation is another popular form of meditation. Generally, this type is practiced twice daily for a period of 15-20 minutes. Again, this technique involves sitting comfortably. Yet in contrast to basic Buddhist the eyes stay closed. Each student is given a mantra and is instructed to induce relaxation through use of this mantra. Since many of either cant or wont go to a formal TM class, a no-fail mantra I recommend is the classic OM. In The Heart of Yoga, T.K.V Desikachar writes that repetition of "OM" enables us to maintain mental and emotional calmness, overcome obstacles and enable understanding. It is the shortest of the mantras, and is said to be suggestive of God. If youre uncomfortable with the religious aspects of OM I suggest a word that has positive meaning for you, such as love, calm or peace. Calm is an ideal substitute, since vocally it resembles OM.

Final Word

You may never, ever choose to meditate. Yet if this is your choice it may be valuable to question why. For a long time I was reluctant because of images of the dropout hippie 60s. Yet when I tried it the experience overcame my reservations. If you try it the same may happen to you. If it doesnt you havent lost any money, and youve gained a new experience.

Resources:

Getting in the Gap: making conscious Contact with God through Meditation (Hay House Inc., 2003)

The Miracle of Mindfulness by Thich Nhat Hanh (Beacon press, 1975)

Galina Pembroke

// posted by 91850 @ 10:39 PM 0 comments

When the whole family travel together it can be a memo for life. Are you planning a family vacation? Planning is a very important ingredient for a successful vacation. Therefore be prepared for some extra effort on your part to get it properly planned. You are probably busy, working day and night. To get your family vacation planned properly you would have put off the vacation for quite a few months because you need to allot plenty of time to plan it. Do not go into the trap of underestimating the time it takes. Planning a family holiday can be a really fun and enjoyable activity; especially if you involve all the your loved ones.

Both big and small kids will surely appreciate being included in the planning of the family vacation and you should include each and every member of the family in the vacation planning stage. If you start up with a simple brainstorming session, many ideas for places to go will be thrown in . One of the most fundamental questions is whether to purchase a family vacation package or go by your own? Another major question is where you and your loved ones actually want to go? Can you work out an agreement?

Smoky Mountains

If you love the mountain you can go to the Great Smoky Mountains? Most people - families included - will love Gatlinburg and Pigeon Forge. Cherokee, North Carolina isn't far from the park in Gatlinburg which offers the non-stop casino action of Harrah's Cherokee Smoky Mountain Casino. By taking a little time for searching, you may select an area where there are many activities for the children so that they enjoy it much. Fortunately, there are lots of activities for children to do in the Cherokee area that can enable mom and dad some grown-up time in the casino. Teenagers love the extensive white water rafting and tubing in and around Cherokee.

Pigeon Forge is a place in the smoky mountains you may select for fun. A few days in Gatlinburg and a day to go to Cherokee and Maggie Valley could be a good plan. If you haven't visited this area before, there's a lot to see and a lot to do. Like for instance Dollywood and Dixie Stampede will keep children and teens thrilled in Pigeon Forge while the shopping in Sevierville and Pigeon Forge will thrill mom while dad finds the golf courses to enthuse his golfing ambitions! There's really something for the family in the Great Smoky Mountains of Tennessee.

Family vacation On the Beach

If you and your family prefer the beach you will not find it difficult to plan a family vacations. Fortunately, there are so many to choose from in the US and tt is hard to single out just one. If you are starters, there are the gorgeous beaches of Florida. IOn the gulf side, no other beach is as beautiful as the beaches on St.George Island. Even before the hurricanes inflicted damage on the beaches of Destin and the surrounding areas, the best kept Florida gulf secrets were savored in St.George Island. Then the hurricanes came and over the last couple of years they knocked Destin for a loop. Hurricane Katrina didn't take a direct hit in Destin but smaller storms have certainly deteriorated some of the most gorgeous areas of Destin. Now, most beach lovers search the beaches of St. George Island. The lovely homes and houses there as well as the lovely white sands of the beach are a favorite for any family. The climate allows you to go there any time of the year.

two beaches; Daytona and Melbourne Beach on the East Coast of Florida are still favorites among families who have surfers to consider. The activities and fun offered by these beaches are so many that you will find it hard to leave. It is so enjoyable, that you might even skip your dinner for wanting to spend time in the beach. If you travel to Melbourne, watch out for the local fishermen who like to fish from the sandy beaches in front of the local hotels and you can count on numerous small sharks swarming when these guys start fishing in the area. So get ready to surf in this area as it is a great experience that you hardly will forget.

It is not only Florida who has beaches in the USA. There is something called the west coast and California - also known as 'The Sunshine State". And here are many excellent beaches. For example Malibu Beach in LA is still the beach you must see when your travel company takes you to California. Family vacations in California is an excitement for almost everyone. Another favorite in California is Disneyland. Most families love all of the recent additions to the original Disney Theme park! Both adults and kids will enjoy is the Universal Studios. And why not take a trip to the Magic Mountain amusement park with one of the craziest roller coasters in the world?.

With the use of the internet it is going to be easy to plan any vacation for you family. Literally everything about a vacation is in your fingertips! It is really a fun to put your heads together staring at the monitor to plan a vacation for you family. Start now!

Robert Alderton is a writer and internet publisher who enjoys to publish quality information about family vacation and travel. Read more at http://www.Vacation4Family.com

// posted by 91850 @ 9:34 AM 0 comments

Larry Mize won the 1987 Masters tournament in a sudden death playoff against Greg Norman when he hit a 140 foot chip shot that went in the hole. Never underestimate the power of your chipping! Tournaments are won and lost with this shot and players often struggle to understand what they are doing wrong when it comes to such a "seemingly" easy shot.

The Right club - one of the most important parts of being a good chipper is choosing the right club. This depends on how your ball is lying and how high in the air you want the ball to go before it hits the green. Starting with your 7-iron and working down to your pitching wedge is one way to master this shot. Other golfer's use their sand wedge in certain situations or simply settle on one club and make adjustments depending on the distance from the green. These differences depend on personal choice but there is one thing that affects all golfers and is very important. This is the error concerning follow through.

control at Impact - The most common error in chipping comes about when you fail to control the tendency of the club at impact. This means that you start to swing the club downward but you give up right before you hit the ball. Never give up! This is called failing to "follow through" and it plagues many golfers who don't realize they are doing it. Failing to follow through is a huge mistake. You have to make sure that your hands lead the club through the impact of the shot. If the golf club overtakes your hands and begins travelling ahead of you n its own, anything can happen on impact and it usually won't be good.

Follow through secret - In order to insure that you follow through your shot, try to put most of your weight on your left foot when you address the ball. Your hands should also be just a little bit ahead of the ball before you swing. Take your swing and make sure to follow through! You don't need to "slide" the club under the ball or "scoop" it into the air. Just keep your hands ahead of the ball as you swing and always follow through.

On Mastery - You may not turn into "Larry Mize" overnight but some good practice sessions with these basic tips will likely get you on the road to some good chipping. Following through can be one of the best ways to bring down your score as it will set you up for less putting on the greens and even give you the occasional chip shot into the hole just like Larry Mize!

Aidan Sugrue is a golf Enthusiast and creator of Hot golf Secrets the Internet's hottest resource for free golf tips. If you would like to turbo-charge your game then go to Hot Golf Secrets now and Claim Your free online golf tips and start having more fun on the fairway today! You can also visit Golf Tips Blog for more fun stuff.

2007 This article may be reprinted as long as the article is left unchanged and the links stay active.

// posted by 91850 @ 7:48 AM 0 comments