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INSERT INTO `wp_fvfy_posts` VALUES (555, 1, '2018-02-27 00:04:41', '2018-02-27 00:04:41', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\nStress, anxiety, depression, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, chronic stress caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.', 'Redefine Your Brain, A Beginners Guide to the Art of Mindfulness', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 00:04:41', '2018-02-27 00:04:41', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (558, 1, '2018-02-27 11:18:35', '2018-02-27 11:18:35', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\nStress, anxiety, depression, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, chronic stress caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, be mindful.\r\n\r\nMeditation\r\n\r\nMeditation is a practice of mindfulness, it teaches mental focus and clarity. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation. There are three main forms of meditation:\r\n<ul>\r\n 	<li>Physical posture</li>\r\n 	<li>Mindfulness</li>\r\n 	<li>Mental silence</li>\r\n</ul>\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to the Art of Mindfulness', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 11:18:35', '2018-02-27 11:18:35', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (559, 1, '2018-02-27 16:02:42', '2018-02-27 16:02:42', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\nStress, anxiety, depression, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, chronic stress caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, be mindful. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n\r\nMeditation\r\n\r\nMeditation is a practice of mindfulness, it teaches mental focus and clarity. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation. There are three main forms of meditation:\r\n<ul>\r\n 	<li>Physical posture</li>\r\n 	<li>Mindfulness</li>\r\n 	<li>Mental silence</li>\r\n</ul>\r\nThere are many types of meditation and their teaching vary with respect to the practice of different techniques. In my personal view, meditation does not necessarily need to rely on a certain belief or religion, however knowing them may guide a person to finding the right path for you to practice meditation.\r\n\r\nTypes of Meditation\r\n<ol>\r\n 	<li>Buddhist Meditation</li>\r\n</ol>\r\n<ul>\r\n 	<li>Zen (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Vipassana Meditation. The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Mindfulness-Based Stress Reduction. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, which gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Metta Meditation. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n2.\r\n\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to the Art of Mindfulness', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 16:02:42', '2018-02-27 16:02:42', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (560, 1, '2018-02-27 17:27:51', '2018-02-27 17:27:51', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\nStress, anxiety, depression, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, chronic stress caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, be mindful. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n\r\nMeditation\r\n\r\nMeditation is a practice of mindfulness, it teaches mental focus and clarity. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation. There are three main forms of meditation:\r\n<ul>\r\n 	<li>Physical posture</li>\r\n 	<li>Mindfulness</li>\r\n 	<li>Mental silence</li>\r\n</ul>\r\nA wide variety of research has proven that meditation can significantly improve one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n\r\nAmong the many benefits of meditation are:\r\n<ul>\r\n 	<li>Decreases blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decreases heart rate</li>\r\n 	<li>Decreases anxiety</li>\r\n 	<li>Decreases cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decreases stress</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are many types of meditation and their teaching vary with respect to the practice of different techniques. In my personal view, meditation does not necessarily need to rely on a certain belief or religion, however knowing them may guide a person to finding the right path for you to practice meditation.\r\n\r\nTypes of Meditation\r\n\r\n1.Buddhist Meditation\r\n<ul>\r\n 	<li>Zen (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Vipassana Meditation. The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Mindfulness-Based Stress Reduction. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, which gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Metta Meditation. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n2. Hindu Meditation\r\n<ul>\r\n 	<li>Mantra Meditation. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Transcendental Meditation. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Yogic Meditation. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n3. Chinese Meditation\r\n<ul>\r\n 	<li>Taoist Meditation. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Qigong or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n4. Christian Meditation\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n5. Guided Meditation\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a></li>\r\n 	<li><a href="https://free-binaural-beats.com/">Binaural Beats</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to the Art of Mindfulness', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 17:27:51', '2018-02-27 17:27:51', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (561, 1, '2018-02-27 17:53:31', '2018-02-27 17:53:31', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\nStress, anxiety, depression, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, chronic stress caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, be mindful. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n\r\nMeditation\r\n\r\nMeditation is a practice of mindfulness, it teaches mental focus and clarity. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation. There are three main forms of meditation:\r\n<ul>\r\n 	<li>Physical posture</li>\r\n 	<li>Mindfulness</li>\r\n 	<li>Mental silence</li>\r\n</ul>\r\nA wide variety of research has proven that meditation can significantly improve one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n\r\nAmong the many benefits of meditation are:\r\n<ul>\r\n 	<li>Decreases blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decreases heart rate</li>\r\n 	<li>Decreases anxiety</li>\r\n 	<li>Decreases cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decreases stress</li>\r\n</ul>\r\nThere are many types of meditation and their teaching vary with respect to the practice of different techniques. In my personal view, meditation does not necessarily need to rely on a certain belief or religion, however knowing them may guide a person to finding the right path for you to practice meditation.\r\n\r\nTypes of Meditation\r\n\r\n1.Buddhist Meditation\r\n<ul>\r\n 	<li>Zen (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Vipassana Meditation. The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Mindfulness-Based Stress Reduction. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, which gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Metta Meditation. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n2. Hindu Meditation\r\n<ul>\r\n 	<li>Mantra Meditation. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Transcendental Meditation. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Yogic Meditation. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n3. Chinese Meditation\r\n<ul>\r\n 	<li>Taoist Meditation. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Qigong or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n4. Christian Meditation\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n5. Guided Meditation\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a></li>\r\n 	<li><a href="https://free-binaural-beats.com/">Binaural Beats</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to the Art of Mindfulness', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 17:53:31', '2018-02-27 17:53:31', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (562, 1, '2018-02-27 18:56:14', '2018-02-27 18:56:14', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\nStress, anxiety, depression, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, chronic stress caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, be mindful. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n\r\nMeditation\r\n\r\nMeditation is a practice of mindfulness, it teaches mental focus and clarity. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation can significantly improve one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n\r\nAmong the many benefits of meditation are:\r\n<ul>\r\n 	<li>Decreases blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decreases heart rate</li>\r\n 	<li>Decreases anxiety</li>\r\n 	<li>Decreases cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decreases stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\nTypes of Meditation\r\n\r\n1.Buddhist Meditation\r\n<ul>\r\n 	<li>Zen (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Vipassana Meditation. The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Mindfulness-Based Stress Reduction. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Metta Meditation. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n2. Hindu Meditation\r\n<ul>\r\n 	<li>Mantra Meditation. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Transcendental Meditation. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Yogic Meditation. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n3. Chinese Meditation\r\n<ul>\r\n 	<li>Taoist Meditation. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Qigong or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n4. Christian Meditation\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n5. Guided Meditation\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, "to be in the present moment". There is no exact tangible and intangible goal or definition of thought just focused attention. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on a certain belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the Mindfulness-Based Stress Reduction and Yoga particularly Hatha Yoga resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to the Art of Mindfulness', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 18:56:14', '2018-02-27 18:56:14', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (563, 1, '2018-02-27 18:58:35', '2018-02-27 18:58:35', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\nStress, anxiety, depression, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, chronic stress caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, be mindful. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n\r\nMeditation\r\n\r\nMeditation is a practice of mindfulness, it teaches mental focus and clarity. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation can significantly improve one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n\r\nAmong the many benefits of meditation are:\r\n<ul>\r\n 	<li>Decreases blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decreases heart rate</li>\r\n 	<li>Decreases anxiety</li>\r\n 	<li>Decreases cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decreases stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\nTypes of Meditation\r\n\r\n1.Buddhist Meditation\r\n<ul>\r\n 	<li>Zen (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Vipassana Meditation. The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Mindfulness-Based Stress Reduction. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Metta Meditation. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n2. Hindu Meditation\r\n<ul>\r\n 	<li>Mantra Meditation. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Transcendental Meditation. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Yogic Meditation. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n3. Chinese Meditation\r\n<ul>\r\n 	<li>Taoist Meditation. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li>Qigong or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n4. Christian Meditation\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n5. Guided Meditation\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, "to be in the present moment". There is no exact tangible and intangible goal or definition of thought just focused attention. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on a certain belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the Mindfulness-Based Stress Reduction and Yoga particularly Hatha Yoga resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to the Art of Mindfulness', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 18:58:35', '2018-02-27 18:58:35', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (564, 1, '2018-02-27 19:36:38', '2018-02-27 19:36:38', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation can significantly improve one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to the Art of Mindfulness', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 19:36:38', '2018-02-27 19:36:38', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (565, 1, '2018-02-27 19:42:04', '2018-02-27 19:42:04', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation can significantly improve one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to Meditation for Stress Reduction', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 19:42:04', '2018-02-27 19:42:04', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (566, 1, '2018-02-27 19:50:02', '2018-02-27 19:50:02', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation can significantly improve one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Redefine Your Brain, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 19:50:02', '2018-02-27 19:50:02', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (567, 1, '2018-02-27 19:51:47', '2018-02-27 19:51:47', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation can significantly improve one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 19:51:47', '2018-02-27 19:51:47', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (568, 1, '2018-02-27 19:54:32', '2018-02-27 19:54:32', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 19:54:32', '2018-02-27 19:54:32', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (570, 1, '2018-02-27 20:36:48', '2018-02-27 20:36:48', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="alignnone size-medium wp-image-569" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-147x300.png" alt="" width="147" height="300" />\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 20:36:48', '2018-02-27 20:36:48', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (573, 1, '2018-02-27 21:40:07', '2018-02-27 21:40:07', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class=" wp-image-569 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-147x300.png" alt="" width="290" height="592" />\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 21:40:07', '2018-02-27 21:40:07', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (575, 1, '2018-02-27 21:45:18', '2018-02-27 21:45:18', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/02/journaling-at-breakfast_4460x4460-1.jpg" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"][/et_pb_code][et_pb_team_member _builder_version="3.0.105"][/et_pb_team_member][et_pb_cta background_color="rgba(255,255,255,0.47)" _builder_version="3.0.105"]<p> </p>\n<p> </p>\n<p> </p>[/et_pb_cta][et_pb_social_media_follow _builder_version="3.0.105"][/et_pb_social_media_follow][et_pb_blurb _builder_version="3.0.105"][/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row custom_padding="|||" admin_label="Row" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.89" text_font="||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>About Us</h2>[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="||||||||" header_font="||||||||" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em"]<h3><span style="color: #82645b;">"We believe that a healthy mind,body and soul is a healthy life we should all aspire to achieve".</span></h3>[/et_pb_text][et_pb_text _builder_version="3.0.89" text_font="Open Sans||||||||" text_font_size="15px" text_text_color="#486066" text_line_height="1.8em" header_font="||||||||"]<h4>What is Kahlmah?</h4>\n<p><em>Kahlmah</em><span> </span>is a health and wellness blog, it aims to help women gain control of their health, promote health and wellbeing for all ages.We strongly believe that health comes from the inside out, therefore the main focus is to attain that balance. A<span> </span><span><em>Healthy Mind Body & Soul</em> </span>is a healthy life we all should aspire to achieve.</p>\n<p> </p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105"][/et_pb_button][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is <g class="gr_ gr_39 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-del replaceWithoutSep" id="39" data-gr-id="39">Rea,</g> founder and the main author of this website. I just want to welcome you to our blog. 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These articles contain valuable information on how to maintain and impove your health and wellbeing. 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These articles contain valuable information on how to maintain and impove your health and wellbeing. Enter your first name and email address to receive free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="MailChimp|03dac884f0" name_field="on" button_text="Send me Free Newsletter" use_background_color="off" _builder_version="3.0.105" header_font="||||||||" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][/et_pb_column][/et_pb_row][/et_pb_section]', 'Healthy Living', '', 'inherit', 'closed', 'closed', '', '333-revision-v1', '', '', '2018-02-27 21:52:48', '2018-02-27 21:52:48', '', 333, 'http://www.kahlmah.com/333-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (585, 1, '2018-02-27 22:08:23', '2018-02-27 22:08:23', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff"][et_pb_fullwidth_post_slider posts_number="3" include_categories="2" show_arrows="off" show_pagination="off" content_source="off" use_manual_excerpt="off" show_meta="off" _builder_version="3.0.105" header_font="||||||||" header_font_size="37px" body_font="||||||||" body_font_size="15px"][/et_pb_fullwidth_post_slider][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105"][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="20" include_categories="2" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105" meta_font="||||||||" pagination_font="||||||||"][/et_pb_blog][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#dd6246" background_color_gradient_end="rgba(255,150,150,0.51)" background_color_gradient_direction="221deg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/STAMP.png" _builder_version="3.0.105" max_width="56%" max_width_last_edited="on|phone"][/et_pb_image][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3>Receive Free newsletter!</h3>\n<p><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellnes each week. These articles contain valuable information on how to maintain and impove your health and wellbeing. Enter your first name and email address to receive free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="MailChimp|03dac884f0" name_field="on" button_text="Send me Free Newsletter" use_background_color="off" _builder_version="3.0.105" header_font="||||||||" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][/et_pb_column][/et_pb_row][/et_pb_section]', 'Blog', '', 'inherit', 'closed', 'closed', '', '137-revision-v1', '', '', '2018-02-27 22:08:23', '2018-02-27 22:08:23', '', 137, 'http://www.kahlmah.com/137-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (586, 1, '2018-02-27 22:09:36', '2018-02-27 22:09:36', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff"][et_pb_fullwidth_post_slider posts_number="3" include_categories="12" show_arrows="off" show_pagination="off" show_meta="off" _builder_version="3.0.105" header_font="||||||||" header_font_size="37px" body_font="||||||||" body_font_size="15px"][/et_pb_fullwidth_post_slider][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="8" include_categories="12" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#dd6246" background_color_gradient_end="rgba(255,150,150,0.51)" background_color_gradient_direction="221deg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/STAMP.png" _builder_version="3.0.105" max_width="56%" max_width_last_edited="on|phone"][/et_pb_image][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3>Receive Free newsletter!</h3>\n<p><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellnes each week. These articles contain valuable information on how to maintain and impove your health and wellbeing. Enter your first name and email address to receive free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="MailChimp|03dac884f0" name_field="on" button_text="Send me Free Newsletter" use_background_color="off" _builder_version="3.0.105" header_font="||||||||" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][/et_pb_column][/et_pb_row][/et_pb_section]', 'Healthy Living', '', 'inherit', 'closed', 'closed', '', '333-revision-v1', '', '', '2018-02-27 22:09:36', '2018-02-27 22:09:36', '', 333, 'http://www.kahlmah.com/333-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (588, 1, '2018-02-27 22:29:38', '2018-02-27 22:29:38', '[et_pb_section admin_label="section"]\n		[et_pb_row admin_label="row"]\n			[et_pb_column type="4_4"]\n				[et_pb_text admin_label="Text"]\n					Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class=" wp-image-569 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-147x300.png" alt="" width="290" height="592" />\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most.\r\n\r\nTry this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\n				[/et_pb_text]\n			[/et_pb_column]\n		[/et_pb_row]\n	[/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 22:29:38', '2018-02-27 22:29:38', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (591, 1, '2018-02-27 22:38:50', '2018-02-27 22:38:50', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class=" wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="323" height="659" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation. A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations">Guided Meditation</a>, <a href="https://free-binaural-beats.com/">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing. In my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/"><em>Hatha Yoga</em></a> resonated the most. Try this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 22:38:50', '2018-02-27 22:38:50', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (592, 1, '2018-02-27 22:50:55', '2018-02-27 22:50:55', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class=" wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="323" height="659" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" target="_blank" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation. A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" target="_blank" rel="noopener">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf" target="_blank" rel="noopener">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm" target="_blank" rel="noopener">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice" target="_blank" rel="noopener">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn" target="_blank" rel="noopener">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293" target="_blank" rel="noopener">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293" target="_blank" rel="noopener">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/" target="_blank" rel="noopener">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm" target="_blank" rel="noopener">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi" target="_blank" rel="noopener">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/" target="_blank" rel="noopener">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/" target="_blank" rel="noopener">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation" target="_blank" rel="noopener">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/" target="_blank" rel="noopener">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm" target="_blank" rel="noopener">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started" target="_blank" rel="noopener">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations" target="_blank" rel="noopener">Guided Meditation</a>, <a href="https://free-binaural-beats.com/" target="_blank" rel="noopener">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA" target="_blank" rel="noopener">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/" target="_blank" rel="noopener"><em>Hatha Yoga</em></a> resonated the most. Try this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 22:50:55', '2018-02-27 22:50:55', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (593, 1, '2018-02-27 22:58:56', '2018-02-27 22:58:56', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class=" wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living. Among the three, "stress" is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" target="_blank" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple, <strong><em>be mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on.\r\n<h4>Meditation</h4>\r\n<em>Meditation</em> is a practice of mindfulness, it teaches <em>mental focus</em> and <em>clarity</em>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation. A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being. A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" target="_blank" rel="noopener">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n<h4>Types of Meditation</h4>\r\n<strong>1.Buddhist Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Zen</em></strong> (Zazen), Zazen a Japanese word which means "seated meditation". Its origin came from the Chinese Zen Buddhism tradition. It focuses on breathing while in a sitting position.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.openway.org.au/pdf/introzen.pdf" target="_blank" rel="noopener">Zen Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Vipassana Meditation.</em></strong> The Pali (a language in India) word "Vipassana" means insight or visual clarity. The technique teaches the focus of breathing, recognizing movements and objects in the mind but merely noting them and not dwell on them, this is what they call "knowing and letting go". Unlike Zen, Vipassana includes moving exercises such meditative walking, hand gestures, and standing meditation.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.vipassanadhura.com/index.htm" target="_blank" rel="noopener">Vipassana</a></li>\r\n 	<li><a href="https://www.quora.com/Meditation/In-meditation-what-are-the-different-types-of-Vipassana-What-are-the-big-differences-in-philosophy-or-practice" target="_blank" rel="noopener">Types of Vipassana</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Mindfulness-Based Stress Reduction</em></strong>. It is mainly an adaption of the traditional Buddhist meditation like Vipassana, MBSR gained popularity in the Western countries when it was developed in 1979 by <a href="https://en.wikipedia.org/wiki/Jon_Kabat-Zinn" target="_blank" rel="noopener">John Kabat-Zinn.</a>\r\n<ul>\r\n 	<li>Learn more about Mindfulness-Based Stress Reduction or <a href="https://www.healthlinkbc.ca/health-topics/abl0293" target="_blank" rel="noopener">MBSR</a></li>\r\n 	<li>Free online lesson on <a href="https://www.healthlinkbc.ca/health-topics/abl0293" target="_blank" rel="noopener">Mindfulness-Based Stress Reduction</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Metta Meditation</em></strong>. Metta a Pali word for "kindness". This type of meditation puts emphasis on compassion and to increase one''s ability to empathize with others.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.mettainstitute.org/" target="_blank" rel="noopener">Metta Meditation</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>2. Hindu Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Mantra Meditation</em></strong>. A mantra is any syllable or word without a particular meaning, it is repeated while meditating in order to focus the mind. Mantra meditation is usually done in a sitting position, silently repeating the chosen mantra throughout the whole session.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.swamij.com/om-mantra.htm" target="_blank" rel="noopener">Mantra Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><em><strong>Transcendental Meditation</strong></em>. A form of mantra meditation founded by <a href="https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi" target="_blank" rel="noopener">Maharishi Mahesh Yogi.</a> It is one of the widely practiced forms of mantra meditation. However, access to this meditation is not free and can only be taught by a licensed instructor.\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.tm.org/" target="_blank" rel="noopener">Transcendental Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Yogic Meditation</em></strong>. The yoga is the oldest meditation tradition. There are thousands and more variations of yoga. The classical yoga involves the practice of asanas ( physical posture), pranayama (breathing exercise), and much more contemplative practice.\r\n<ul>\r\n 	<li>Learn more about <a href="http://www.kahlmah.com/yoga-for-beginners/" target="_blank" rel="noopener">Yoga</a></li>\r\n 	<li><a href="https://www.yogajournal.com/meditation" target="_blank" rel="noopener">Yoga Journal</a></li>\r\n 	<li><a href="http://yogawithadriene.com/" target="_blank" rel="noopener">Yoga with Adriane</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>3. Chinese Meditation</strong>\r\n<ul>\r\n 	<li><strong><em>Taoist Meditation</em></strong>. a Chinese philosophy on living in harmony with nature.\r\n<ul>\r\n 	<li>Learn more about <a href="http://1stholistic.com/meditation/hol_meditation_taoist_meditation.htm" target="_blank" rel="noopener">Taoist Meditation</a></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Qigong</em></strong> or Chi Kung, a word in Chinese that means "life energy cultivation".\r\n<ul>\r\n 	<li>Learn more about <a href="https://www.qigonginstitute.org/category/4/getting-started" target="_blank" rel="noopener">Qigong</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n<strong>4. Christian Meditation</strong>\r\n<ul>\r\n 	<li>The Christian method of meditation is focused on contemplative practice with the goal of soul purification, which is mainly achieved in a form of contemplative prayer and reading the Bible.</li>\r\n</ul>\r\n<strong>5. Guided Meditation</strong>\r\n<ul>\r\n 	<li>Guided meditation is a more recent type of meditation, it is basically an adaptation of all the classical type of meditation. I like to refer to it as a modern day meditation. There are many available materials of guided meditation both in-store and online which is easily accessible to all.\r\n<ul>\r\n 	<li>Free resources: <a href="http://marc.ucla.edu/mindful-meditations" target="_blank" rel="noopener">Guided Meditation</a>, <a href="https://free-binaural-beats.com/" target="_blank" rel="noopener">Binaural Beats, </a><a href="https://www.youtube.com/watch?v=vvldC6mzLvA" target="_blank" rel="noopener">Yoga Nidra</a></li>\r\n</ul>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea of meditation is basically the same that is, <em>"to be in the present moment"</em>. There is no exact tangible and intangible goal or definition of thought just <em>focused attention</em>. Meditation is not judgemental, which makes it a great practice to develop that deeper sense of wellbeing.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation. My initial interest in meditation started when I sought a solution for my sleeping problems. I started with a guided meditation which I found very helpful from that my interest grew and decided to learn more about the other traditional types of meditation. Among them, the <em>Mindfulness-Based Stress Reduction</em> and <em>Yoga</em> particularly <a href="http://www.kahlmah.com/yoga-for-beginners/" target="_blank" rel="noopener"><em>Hatha Yoga</em></a> resonated the most. Try this simple basic meditation exercise which you can do here and now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Beathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest. Focus only on your breathing for 2-3 minutes.</li>\r\n</ol>\r\nLet me know how you feel after in the comment section below.', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-02-27 22:58:56', '2018-02-27 22:58:56', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (595, 1, '2018-03-01 18:06:16', '2018-03-01 18:06:16', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4>Meditation</h4>\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4>Expectations</h4>\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4>How to Meditate</h4>\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nI incorporated what I''ve learned from the different types and techniques in a way that works best for me.\r\n\r\n<a href="https://www.youtube.com/watch?v=vvldC6mzLvA" target="_blank" rel="noopener">Click here</a> to listen to an example of a guided meditation.\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-01 18:06:16', '2018-03-01 18:06:16', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (596, 1, '2018-03-01 18:27:07', '2018-03-01 18:27:07', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\n&nbsp;\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>How to Meditate</h4>\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nI incorporated what I''ve learned from the different types and techniques in a way that works best for me.\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-01 18:27:07', '2018-03-01 18:27:07', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (597, 1, '2018-03-01 18:34:52', '2018-03-01 18:34:52', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\n&nbsp;\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\n&nbsp;\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\n&nbsp;\r\n\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\n&nbsp;\r\n\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>How to Meditate</h4>\r\n&nbsp;\r\n\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nI incorporated what I''ve learned from the different types and techniques in a way that works best for me.\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-01 18:34:52', '2018-03-01 18:34:52', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (598, 1, '2018-03-01 18:40:00', '2018-03-01 18:40:00', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\n&nbsp;\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\n&nbsp;\r\n\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\n&nbsp;\r\n\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>How to Meditate</h4>\r\n&nbsp;\r\n\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\n&nbsp;\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-01 18:40:00', '2018-03-01 18:40:00', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (599, 1, '2018-03-01 18:43:53', '2018-03-01 18:43:53', 'Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\n&nbsp;\r\n\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\n&nbsp;\r\n\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>How to Meditate</h4>\r\n&nbsp;\r\n\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\n&nbsp;\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-01 18:43:53', '2018-03-01 18:43:53', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (600, 1, '2018-03-01 18:58:16', '2018-03-01 18:58:16', '<em>Stress</em> is scientifically proven to be a contributing factor to many health problems such as heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n&nbsp;\r\n\r\n<img class=" wp-image-151 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Kahlmah.com-6-200x300.png" alt="" width="342" height="513" />\r\n\r\nExercise is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n\r\n&nbsp;\r\n\r\n<span style="color: #3366ff;"><em>Meditation</em></span>\r\n\r\n<em>Meditation</em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise. Giving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n<a href="http://www.kahlmah.com/knock-off-stress-a-beginners-guide-to-meditation/"><span style="color: #993300;">Learn more about Meditation</span></a>\r\n\r\n&nbsp;\r\n\r\n<span style="color: #3366ff;"><em>Yoga</em></span>\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing. It is a great exercise for all ages and the good thing about Yoga you can do it in the comfort of your own home. Yoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n<span style="color: #993300;"><a style="color: #993300;" href="http://www.kahlmah.com/yoga-for-beginners/" target="_blank" rel="noopener">Learn More About Yoga</a></span>\r\n\r\n&nbsp;\r\n\r\n<span style="color: #3366ff;"><em>Tai Chi</em></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement. Tai Chi is for all ages, in China a majority of older people practice Tai Chi because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\n&nbsp;', '3 Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-03-01 18:58:16', '2018-03-01 18:58:16', '', 148, 'http://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
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These articles contain valuable information on how to maintain and impove your health and wellbeing. Enter your first name and email address to receive free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="MailChimp|03dac884f0" name_field="on" button_text="Send me Free Newsletter" use_background_color="off" _builder_version="3.0.105" header_font="||||||||" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][/et_pb_column][/et_pb_row][/et_pb_section]', 'Blog', '', 'inherit', 'closed', 'closed', '', '137-revision-v1', '', '', '2018-03-01 22:57:00', '2018-03-01 22:57:00', '', 137, 'http://www.kahlmah.com/137-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (621, 1, '2018-03-01 23:22:53', '2018-03-01 23:22:53', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<h5></h5>\n<h5></h5>\n<h5><g class="gr_ gr_15 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="15" data-gr-id="15">Kahlmah</g> General Disclaimer</h5>\n<p>Kahlmah.com is a health and wellness blog, we endeavor to provide useful tips and information on promoting a healthy lifestyle, we include natural and non-pharmacological advice to prevent disease. However, this is for information purposes only, we do not give any medical advice. For any medical conditions and further health concerns, we strongly suggest you consult your doctor or other general medical practitioners. For anyone who has not done so and incurred any injury assumes liability. The content of this website is written according to the current best practices at the time of writing.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<h5>Affiliate Disclaimer</h5>\n<p>Links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase at no extra cost to you. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information we provide.</p>\n<p>Please note that we have not been given any free products, services, or any other incentives by these companies in exchange for mentioning them on the site.  The only consideration is in the form of affiliate commissions.</p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Disclaimer', '', 'publish', 'closed', 'closed', '', 'disclaimer', '', '', '2018-03-29 23:21:08', '2018-03-29 23:21:08', '', 0, 'http://www.kahlmah.com/?page_id=621', 0, 'page', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (622, 1, '2018-03-01 23:22:53', '2018-03-01 23:22:53', '<h5>Affiliate Disclaimer</h5>\r\nLinks on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information we provide.\r\n\r\nPlease note that we have not been given any free products, services, or anything else by these companies in exchange for mentioning them on the site.  The only consideration is in the form of affiliate commissions.', 'Disclaimer', '', 'inherit', 'closed', 'closed', '', '621-revision-v1', '', '', '2018-03-01 23:22:53', '2018-03-01 23:22:53', '', 621, 'http://www.kahlmah.com/621-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (626, 1, '2018-03-01 23:38:59', '2018-03-01 23:38:59', '[et_pb_section admin_label="section"]\n		[et_pb_row admin_label="row"]\n			[et_pb_column type="4_4"]\n				[et_pb_text admin_label="Text"]\n					Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\n&nbsp;\r\n\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\n&nbsp;\r\n\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>How to Meditate</h4>\r\n&nbsp;\r\n\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\n&nbsp;\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\n				[/et_pb_text]\n			[/et_pb_column]\n		[/et_pb_row]\n	[/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-01 23:38:59', '2018-03-01 23:38:59', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (628, 1, '2018-03-01 23:52:32', '2018-03-01 23:52:32', '[et_pb_row _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][et_pb_text _builder_version="3.0.105"]<p><span style="font-size: small;">This post may contain an affiliate link, check <a href="../disclaimer/">disclaimer</a> for more information.</span></p>[/et_pb_text][/et_pb_column][/et_pb_row]', 'Share and disclaimer', '', 'publish', 'closed', 'closed', '', 'share-and-disclaimer', '', '', '2018-03-02 00:13:13', '2018-03-02 00:13:13', '', 0, 'http://www.kahlmah.com/et_pb_layout/share-and-disclaimer/', 0, 'et_pb_layout', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (629, 1, '2018-03-01 23:52:47', '2018-03-01 23:52:47', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105" global_module="628" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][et_pb_text _builder_version="3.0.105"]<p><span style="font-size: small;">This post may contain an affiliate link, check <a href="../disclaimer/">disclaimer</a> for more information.</span></p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]					Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\n&nbsp;\r\n\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\n&nbsp;\r\n\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>How to Meditate</h4>\r\n&nbsp;\r\n\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\n&nbsp;\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-01 23:52:47', '2018-03-01 23:52:47', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (632, 1, '2018-03-01 23:57:34', '2018-03-01 23:57:34', '[et_pb_row _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][et_pb_text _builder_version="3.0.105"]<p><span style="font-size: small;">This post may contain an affiliate link, check <a href="../disclaimer/">disclaimer</a> for more information.</span></p>[/et_pb_text][/et_pb_column][/et_pb_row]', 'Social and disclaimer', '', 'publish', 'closed', 'closed', '', 'social-and-disclaimer', '', '', '2018-03-01 23:57:34', '2018-03-01 23:57:34', '', 0, 'http://www.kahlmah.com/et_pb_layout/social-and-disclaimer/', 0, 'et_pb_layout', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (636, 1, '2018-03-02 00:13:13', '2018-03-02 00:13:13', '[et_pb_row _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][et_pb_text _builder_version="3.0.105"]<p><span style="font-size: small;">This post may contain an affiliate link, check <a href="../disclaimer/">disclaimer</a> for more information.</span></p>[/et_pb_text][/et_pb_column][/et_pb_row]', 'Share and disclaimer', '', 'inherit', 'closed', 'closed', '', '628-revision-v1', '', '', '2018-03-02 00:13:13', '2018-03-02 00:13:13', '', 628, 'http://www.kahlmah.com/628-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (637, 1, '2018-03-02 00:21:50', '2018-03-02 00:21:50', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]					Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\n&nbsp;\r\n\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\n&nbsp;\r\n\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>How to Meditate</h4>\r\n&nbsp;\r\n\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\n&nbsp;\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-02 00:21:50', '2018-03-02 00:21:50', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (639, 1, '2018-03-02 00:26:26', '2018-03-02 00:26:26', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]					Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\n&nbsp;\r\n\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\n&nbsp;\r\n\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>How to Meditate</h4>\r\n&nbsp;\r\n\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\n&nbsp;\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link, check <a href="../disclaimer/">disclaimer</a></span><span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-02 00:26:26', '2018-03-02 00:26:26', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (642, 1, '2018-03-02 00:29:24', '2018-03-02 00:29:24', '[et_pb_row _builder_version="3.0.105" template_type="row"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link, check <a href="../disclaimer/">disclaimer</a></span><span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer', '', 'publish', 'closed', 'closed', '', 'disclaimer', '', '', '2018-03-02 00:29:24', '2018-03-02 00:29:24', '', 0, 'http://www.kahlmah.com/et_pb_layout/disclaimer/', 0, 'et_pb_layout', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (643, 1, '2018-03-02 00:30:34', '2018-03-02 00:30:34', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: small;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <a href="../disclaimer/">disclaimer</a></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]					Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n<img class="wp-image-590 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" />\r\n\r\n&nbsp;\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n&nbsp;\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\n&nbsp;\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n&nbsp;\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\n&nbsp;\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5>Among the many benefits of meditation are:</h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\n&nbsp;\r\n\r\nBut I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\n<span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a>\r\n\r\n&nbsp;\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n&nbsp;\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\n&nbsp;\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\n&nbsp;\r\n\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\r\n 	<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\r\n 	<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>Basics of Meditation</h4>\r\n&nbsp;\r\n\r\nWith reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong><em>The physical body</em></strong></li>\r\n 	<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYou might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.\r\n\r\n&nbsp;\r\n\r\nIn <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em>\r\n\r\n&nbsp;\r\n\r\nThe practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4>How to Meditate</h4>\r\n&nbsp;\r\n\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n&nbsp;\r\n\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.\r\n\r\n&nbsp;\r\n\r\n<strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong>\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n\r\n&nbsp;\r\n\r\n<strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong>\r\n<ol>\r\n 	<li>Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</li>\r\n 	<li>Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</li>\r\n 	<li>Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</li>\r\n 	<li>Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</li>\r\n 	<li>Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</li>\r\n 	<li>Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</li>\r\n 	<li>On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</li>\r\n 	<li>Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</li>\r\n 	<li>End your session by saying your intentioned purpose.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong>\r\n\r\nMy initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.\r\n\r\nMy own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.\r\n\r\n&nbsp;\r\n\r\nLearn more about Guided Meditation:\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n&nbsp;\r\n\r\nThere you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-02 00:30:34', '2018-03-02 00:30:34', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (648, 1, '2018-03-02 00:51:01', '2018-03-02 00:51:01', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: small;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<p>Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.</p>\n<p><img class="wp-image-590 aligncenter" src="../wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" /></p>\n<p>&nbsp;</p>\n<p><em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.</p>\n<p>&nbsp;</p>\n<p>Among the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.</p>\n<p>&nbsp;</p>\n<p>Although a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.</p>\n<p>&nbsp;</p>\n<p>So, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", tackle your mind head-on!</p>\n<h4></h4>\n<h4></h4>\n<h4>Meditation</h4>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.</p>\n<p>&nbsp;</p>\n<p>A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.</p>\n<p>A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a></p>\n<h5></h5>\n<h5>Among the many benefits of meditation are:</h5>\n<ul>\n<li>Decrease in blood pressure</li>\n<li>Improves blood flow</li>\n<li>Decrease in heart rate</li>\n<li>Decrease anxiety</li>\n<li>Decrease cortisol level</li>\n<li>Promotes deep relaxation</li>\n<li>Decrease stress</li>\n<li>and many more</li>\n</ul>\n<p>&nbsp;</p>\n<p>There are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.</p>\n<p>&nbsp;</p>\n<p>But I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.</p>\n<p><span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a></p>\n<p>&nbsp;</p>\n<p>In whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.</p>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.</p>\n<p>&nbsp;</p>\n<p>You must examine your intentions and fully submit to the practice in order to benefit from it.</p>\n<h4></h4>\n<h4></h4>\n<h4>Expectations</h4>\n<p>&nbsp;</p>\n<p>The one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.</p>\n<p>Before even considering meditation settle your <em>expectation</em>.</p>\n<ul>\n<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\n<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\n<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\n<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\n</ul>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>Basics of Meditation</h4>\n<p>&nbsp;</p>\n<p>With reference to<em> Vedic</em> science, the human being is consist of three aspects:</p>\n<ol>\n<li><strong><em>The physical body</em></strong></li>\n<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\n<ul>\n<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\n<li><em>Intelect</em>, where we analyze, decide and judge</li>\n<li><em>Ego</em>, the doer, and the experiencer</li>\n<li>And the <em>memory</em></li>\n</ul>\n</li>\n<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\n</ol>\n<p>&nbsp;</p>\n<p><strong>The Process</strong></p>\n<p>The <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em></p>\n<p>To understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.</p>\n<ul>\n<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\n<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\n<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\n</ul>\n<p>&nbsp;</p>\n<p>You might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.</p>\n<p>&nbsp;</p>\n<p>In <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em></p>\n<p>&nbsp;</p>\n<p>The practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em></p>\n<h4></h4>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>How to Meditate</h4>\n<p>&nbsp;</p>\n<p>There are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.</p>\n<p>The reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.</p>\n<p>&nbsp;</p>\n<p>Meditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.</p>\n<p>&nbsp;</p>\n<p><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></p>\n<p>You can do this exercise anytime, anywhere, even now.</p>\n<ol>\n<li>Sit or lie down comfortably, loosen tight clothing</li>\n<li>Close your eyes</li>\n<li>Relax and breathe normally</li>\n<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\n</ol>\n<p>This is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.</p>\n<p>&nbsp;</p>\n<p><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></p>\n<p>1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</p>\n<p>2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</p>\n<p>3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</p>\n<p>4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</p>\n<p>5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</p>\n<p>6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</p>\n<p>7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</p>\n<p>8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</p>\n<p>9. End your session by saying your intentioned purpose.</p>\n<p>&nbsp;</p>\n<p><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></p>\n<p>My initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.</p>\n<p>My own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.</p>\n<p>&nbsp;</p>\n<p>Learn more about Guided Meditation:</p>\n<ul>\n<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\n<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\n</ul>\n<p>&nbsp;</p>\n<p>There you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-02 00:51:01', '2018-03-02 00:51:01', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (652, 1, '2018-03-02 01:00:18', '2018-03-02 01:00:18', '[et_pb_row _builder_version="3.0.105" template_type="row"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer1', '', 'publish', 'closed', 'closed', '', 'disclaimer1', '', '', '2018-03-02 01:00:18', '2018-03-02 01:00:18', '', 0, 'http://www.kahlmah.com/et_pb_layout/disclaimer1/', 0, 'et_pb_layout', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (653, 1, '2018-03-02 01:03:38', '2018-03-02 01:03:38', '[et_pb_section admin_label="section"]\n		[et_pb_row admin_label="row"]\n			[et_pb_column type="4_4"]\n				[et_pb_text admin_label="Text"]\n					<em>Stress</em> is scientifically proven to be a contributing factor to many health problems such as heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n&nbsp;\r\n\r\n<img class=" wp-image-151 aligncenter" src="http://www.kahlmah.com/wp-content/uploads/2018/02/Kahlmah.com-6-200x300.png" alt="" width="342" height="513" />\r\n\r\nExercise is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n\r\n&nbsp;\r\n\r\n<span style="color: #3366ff;"><em>Meditation</em></span>\r\n\r\n<em>Meditation</em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise. Giving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n<a href="http://www.kahlmah.com/knock-off-stress-a-beginners-guide-to-meditation/"><span style="color: #993300;">Learn more about Meditation</span></a>\r\n\r\n&nbsp;\r\n\r\n<span style="color: #3366ff;"><em>Yoga</em></span>\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing. It is a great exercise for all ages and the good thing about Yoga you can do it in the comfort of your own home. Yoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n<span style="color: #993300;"><a style="color: #993300;" href="http://www.kahlmah.com/yoga-for-beginners/" target="_blank" rel="noopener">Learn More About Yoga</a></span>\r\n\r\n&nbsp;\r\n\r\n<span style="color: #3366ff;"><em>Tai Chi</em></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement. Tai Chi is for all ages, in China a majority of older people practice Tai Chi because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\n				[/et_pb_text]\n			[/et_pb_column]\n		[/et_pb_row]\n	[/et_pb_section]', '3 Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-03-02 01:03:38', '2018-03-02 01:03:38', '', 148, 'http://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
