MIND AND BODY

Meditation & Mindfulness

Natural health

What is mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.

Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain. The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.

What is meditation?

Meditation has a history that goes back thousands of years, many meditative techniques began in Eastern traditions. The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being.

Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments.

Five benefits to meditation:

  • Understanding your pain
  • Lower your stress
  • Connect better
  • Improve focus
  • Reduce brain chatter

How to meditate

  1. Find place to sit that feels calm and quiet to you.
  2. If you’re just beginning, it can help to choose a short time, such as five or 10 minutes.
  3. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Just make sure you are stable and comfortable.
  4.  Follow the sensation of your breath as it goes in and as it goes out.
  5.  Inevitably, your attention will leave the breath and wander to other places. When you notice that your mind has wandered— simply return your attention to the breath.
  6.  Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back and center yourself.
  7.  Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
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Sunlight

Safe exposure to sunlight has various benefits that can improve your health and well-being. One of the main benefits is the way it supports vitamin D levels, which play an important role in your health. Allowing some sunlight into your eyes first thing in the morning is vital to promoting metabolic well-being, positive function of your hormone system and good mental health. When choosing a sunscreen, you may wish to opt for chemical free, non-toxic products. It's beneficial to be aware of ingredients, before applying any product to your body.

Stretching

There’s a reason animals always stretch after being stationary! Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. There are several ways to incorporate stretching into your daily routine – tai chi, yoga and pilates are some great examples.

Rest

Rest and recuperation is vital for better mental health, increased concentration and memory. It supports a healthier immune system, reduces stress, improves mood and increases metabolism. In addition to daily relaxation, it’s recommended adults get seven to eight hours of sleep each night. Quality is just as important as quantity! Before you sleep, try swapping screen time for reading, yoga or meditation.

Mindfulness

Mindfulness is the awareness of ourselves and the world around us. It can improve our mental well-being as it centers itself around reconnecting our bodies with the sensations they experience. This means paying attention to sights, sounds, smells and tastes in the present moment. It’s also about becoming mindful of the information we allow into our minds and not allowing our thoughts to be controlled or manipulated by external sources.

Meditation

Meditation has a history that goes back thousands of years, many meditative techniques began in Eastern traditions. The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being. Benefits include; lowering stress levels, improving focus, reducing anxiety and brain chatter. See our meditation section for more information!

Nutrition

It's true what they say, you are what you eat. Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood. In fact, it may be possible to prevent up to 80% of premature heart disease and stroke diagnoses with simple lifestyle changes. A healthy diet typically includes nutrient-dense foods from all of the major food groups, including lean proteins, whole grains, healthy fats, fruits and vegetables.

Nature

Spending time in nature is proven to reduce stress, depression and anxiety. It naturally slows the heart rate, restoring a sense of peace and calm. It can also boost your mood, confidence and self-esteem. Regularly being outdoors can improve fitness levels and help with weight loss, raises vitamin D levels and increase cognitive ability. Distancing yourself from the harmful effects of technology, such as EMF exposure, can also benefit your overall well-being.

Hydration

Staying hydrated is a simple yet critical part of maintaining good health. It improves brain performance, helps joints stay lubricated, regulates temperature, enhances energy and helps our heart stay healthy. As we age, drinking enough water is more important as dehydration is more common among older adults. Water quality is also something to be mindful of, pH levels and purity should be taken into consideration. Particularly concerning tap water, as it is usually recycled and chemically treated.

Fasting

Despite its recent surge in popularity, fasting is a practice that dates back centuries and plays a central role in many cultures and religions. Fasting may provide several health benefits, including blood sugar control, weight loss and protection against medical conditions like cancer and neurodegenerative disorders. Many people implement intermittent fasting, for example 16:8, where you fast for sixteen hours and only eat between the eight.

Exercise

Regular exercise has been shown to dramatically reduce your chances of developing serious health conditions. It helps to boost energy levels, enhance mood and reduce stress. Exercise doesn’t need to be a chore, pick an activity your enjoy! Nature walks, cycling, yoga, dancing, competitive sport etc. A mix of stretching, cardio and strength training is a good framework to build your exercise routine on.

Detoxing

We are constantly exposed to toxins from the environment around us. Detoxification is a process that helps to remove toxic substances from the body. There are many detoxing protocols available, which include water fasting, juicing, and herbal teas. Turmeric, ginger, and lemon are popular detox ingredients known to boost the immune system, improve digestion and reduce inflammation. It's also beneficial to "detox" from technology and social media, allowing time to reconnect with nature.

Cold Therapy

Frequent exposure to cold is linked to a number of health benefits. There is evidence colder temperatures speed up metabolism, improve quality of sleep, enhance focus, and strenghthen immune response. Another benefit is it reduces inflammation, swelling, and sore muscles. Cold showers, ice baths and wild swimming are popular ways to expose the body to cold temperatures. However they should always be done safely, under controlled conditions. Particularly if you have existing health conditions.

Rosemary

Rosemary is used as a culinary condiment, to make bodily perfumes, and for its health benefits. The herb not only tastes good in culinary dishes, such as rosemary chicken and lamb, but it is also a good source of iron, calcium, and vitamin B-6.

The herb has been hailed since ancient times for its medicinal properties. Rosemary was traditionally used to help alleviate muscle pain, improve memory, boost the immune and circulatory system, and promote hair growth.

Pine Needle

Pine needles are one of the most widely used herbs in the world. They have been used in Chinese medicine for thousands of years, and are a great source of vitamin C.

They can be used to treat many ailments, including headaches, stomachaches, arthritis pain, inflammation, swelling and much more.

Pine needle tea contains high levels of Vitamin A, which is good for your eyesight, improves hair and skin regeneration and improves red blood cell production.

Marigold

The main medicinal applications of marigold are skin conditions of all kinds, including contusions, bruises and varicose veins. Minor skin injuries and inflammation can also be successfully treated.

Marigold tea has many uses. Drunk three times a day, it alleviates cramps and aids digestion. It will also bring relief for nausea, stomach ulcers and menstrual discomfort.

Tincture of marigold eases headaches and can help to facilitate sleep. The tea can be also used in cold compresses and baths as an anti-inflammatory and relaxant.

Lavender

Lavender oil is believed to have antiseptic and anti-inflammatory properties, which can help to heal minor burns and bug bites. It may be useful for treating anxiety, insomnia, depression, and restlessness.

Some studies suggest that consuming lavender as a tea can help digestive issues such as vomiting, nausea, intestinal gas, upset stomach, and abdominal swelling.

In addition to helping with digestive problems, lavender is used to help relieve pain from headaches, sprains, toothaches, and sores. It can also be used to prevent hair loss.

Dandelion

Although often dismissed as a stubborn lawn weed, people have used dandelion in forms of traditional medicine for centuries.

Not only can the leaves, roots, and flowers add color to your plate, but they’re also often found in herbal teas and supplements.

They can be used as a natural remedy to support blood sugar management and boost skin, liver, and heart health. You'll never look at dandelions the same again!

Chamomile

With flowers that resemble small daisies, chamomile is another medicinal plant that’s thought to have anti-anxiety properties.

Chamomile can be taken internally as tea for minor digestive problems. It can be used as an aromatic, anti-inflammatory, antispasmodic, carminative (digestive aid), and de-stressing nervine.

Externally it has been used in hair wash, hair dyes, and for sore skin or eczema. Chamomile is probably the most well-known plant used as a nervine tonic, helping to relieve stress and tension.

One recent study confirmed it’s safe for long-term use and that it also shows potential in anticancer treatments.

Common Nettle

Stinging nettle, also known as Urtica dioica, is a plant that has been used in Western herbal medicine for centuries.

Studies suggest that it may reduce inflammation, hay fever symptoms, blood pressure, and blood sugar levels, among other benefits.

While fresh stinging nettle may cause irritation, cooked, dried, or freeze-dried stinging nettle is generally safe to consume.

Borage

In traditional medicine, borage is used as a sedative and a diuretic, and as a treatment for seizures and kidney disease. The leaves are often used as dried herbs or tea.

Today, fresh borage is eaten and used as a garnish or in drinks. The seeds are also pressed to make borage seed oil, which is used as a supplement.

It is associated with several health benefits: reducing inflammation, improving skin health, decreasing symptoms of asthma, bone strengthening, treatment of bronchitis, and many more.