meditation

Tag Archive for meditation

How Meditation Can Benefit Your Motivation

November 16, 2020 John Uncategorized No comments

Meditation might not be your first thought when your motivation is on the wane. But GenuLines knows that it can be a go-to tool for those times when you lose your spark,

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How Meditation Can Benefit Your Motivation

The downward spiral of low motivation can seem like an impossible cycle to break. During those times productivity and accomplishment can seem like unattainable goals.

There is one simple tool you may not have considered before that can get you back on track, and that’s meditation. It’s an exercise that goes well beyond providing relaxation.

Focus and Concentration

Focus and concentration are by-products of meditation. But don’t force the issue.

This could have a negative effect on your motivation.

Increased Happiness

More and more of us are being diagnosed with depression. It’s no surprise that happy people tend to have more energy and higher self-confidence.

And motivation raises happiness by helping release the brain’s “happiness hormones.” When you’re feeling more positive, you’re likely to have more desire to get things done.

Less Stress

Meditation leads to a more relaxed state. This is due to the way it allows the brain to slow down as it receives sensory input.

This relaxation and improved processing leads to reduced feelings of stress and overwhelm. With less stress comes a feeling of more control, which then fuels your motivation.

Positive Thinking

One of the biggest killers of motivation is negative thinking. A pessimistic view can come from many sources.

Think depression, poor habits, or general life difficulties.

The beauty of meditation is that it “rewires” brain patterns. This process encourages more positive thought patterns.

The result is a reset that helps you become more motivated.

Clarified Goals and Purpose

Taking time each day for meditation can give you a great deal of insight. This helps with reassessing what’s most important in your life.

When you have a better picture of your priorities, your goals and life’s purpose become clearer. Knowing where you want to go kicks your motivation into high gear.

And you’ll feel a greater urgency to take the necessary steps on the path to your dreams.

The benefits of meditation for increased motivation are many. There are various types of meditation.

You can begin to research on your own or find a teacher who can help you develop a practice that works for you. What’s most important is that you get started.

And maintain consistency in your meditation practice to get the most effective results. Soon you’ll be tackling your to-do list and pursuing the life goals that matter with renewed vigor.

JohnK 11-16-2020

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Overheard: “When you own your breath, nobody can steal your peace”

~Unknown

5 Ways to Prevent Cognitive Decline

November 8, 2018 John Uncategorized No comments

I wanted to follow up on the last GenuLines post about Meditation and Brain Health with a look at tips to prevent cognitive decline.

What you do in your early adult years can have major repercussions on the health of your brain.

Making good lifestyle choices early on pays dividends.

Scroll down for some ideas.

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ARTICLE:

You can prevent your cognitive abilities from declining as you age. Staying away from drugs, alcohol and smoking can make a world of difference.

While there’s still no cure for Alzheimer’s, there are a number of ways to help slow it down. Researchers are telling us symptoms can even be reversed.

Suggestions include:

1. Stay socially active

Do enjoyable things with your friends. Or go to new places and meet new people.

We’re social creatures. Even a simple smile or hand shake, lets your brain release the happy hormone known as oxytocin.

This elevates your mood, reduces stress and boosts cognitive functions.

2. Step outside your comfort zone

As we age, we become stuck in a certain routine. Many adults don’t like trying new things, in general, which could be a reason why our brains start shrinking as we age.

As kids, we enjoyed new activities and doing things we’d never done before. But as we grow older, trying new things makes us more uncomfortable.

We’re afraid of rejection and embarrassment. Our brains get less stimulation, and this speeds up cognitive decline.

3. Exercise, eat, sleep

Regular exercise comes with a slew of benefits. These include physical, emotional and most importantly, mental.

It can improve mental processing speed and memory. And it can slow down (some findings say reverse) cognitive impairment.

Now exercising doesn’t necessarily mean high-intensity, hours on end, rigorous movements. It could be a simple 30-minute walk, going for a swim, gardening, or doing yoga.

The point is to keep your muscles engaged and your blood pumping for no less than half an hour. Maintain a well-balanced diet. Include fruits, vegetables, protein, whole wheat and omega-3 fatty acids.

Try to stay away from foods high in sugar, carbohydrates and trans fats. Lean toward avocado, olive oil, spices such as turmeric, curry and ginger, nuts and berries.

They’re rich in phytochemicals, which are loaded with antioxidants and anti-inflammatory properties. These promote good health and can slow the decline in memory function.

(Technically, they help the metabolism process of glucose in the brain. They also boost cognitive signals)

Blueberry or concord grape juice are superstars here. They’ve been found to prevent, even reverse, cognitive impairment and neuronal functioning.

We all should be getting quality sleep each night, usually 8 hours. If you get less than 7 hours of sleep it could increase your risk of cognitive decline in the long run.

And, what you do in your early adulthood years can have a serious effect on your brain health as you age – it’s all connected.

4. Listen to music

Music engages the right side of the brain. It allows you to focus more on what you’re doing and keeps your mind from wandering.

It also reduces stress and anxiety. What’s more, putting words to music improves memory and concentration skills.

5. Play games

Your brain needs exercise to to stay young and fit. Mental activities slow down cognitive decline and increase focus and concentration.

There’s an endless array of puzzles to choose from. You can buy them at bookstores, or do them on your phone or tablet.

Even adding up your grocery bill in your head is a great way to keep your brain pumped and alert. Reading, learning a new language or playing a musical instrument keep the brain in top form.

Another great way to create new brain pathways is to try something new. Take a different route to work or write with your non-dominant hand.

Your brain wants to be challenged, so why not give it what it wants?

A Final Note

It’s a normal part of life to experience a slight decline in your mental abilities as you age. But you have the ability to slow it down.

It’s never too early to start, no matter where you are in life.

You can keep your brain healthy, so you can age gracefully and enjoy every minute of life.

JohnK 11-8-2018

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Overheard: “We should not only use the brains we have, but all that we can borrow”
~ Woodrow Wilson”

Resilience For You and Good Brain Health, Too!

October 31, 2018 John Uncategorized No comments

If you didn’t get a chance to hear the most recent Chi For Yourself interview on resilience you’ll want to take a listen.

Linda Graham was our guest, and she talked about her book Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster

Talking points included:

Encouraging parents to help their kids be more resilient
Resilience as tested in the workplace
Affirmations and meditation toward resilience
The “Negativity Bias”
The breaking point

Listen to the show by clicking on this Chi For Yourself logo:

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Chi For Yourself brings you lots of information on meditation. Here’s a rather long article on how meditation can help brain health.

If you want to read it in its entirety you can click on the link and be taken to the Chi For Yourself “Meditation” page

ARTICLE:

Can Meditation Help Keep Your Brain Young?

As we age, our brains lose weight and volume. These changes may start to occur as early as our mid to late 20’s.

Research has shown people who meditate lose less brain mass over time than those who do not. One finding was especially interesting.

People who meditated showed less of a decrease in their white brain matter.

White brain matter acts as a connector and insulator for gray brain matter. It carries nerve impulses between the functional parts of the brain. Continue reading the article

JohnK 10-31-2018

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How Much Exercise Do You Need Every Day To Lose Weight?

May 16, 2018 John Uncategorized No comments

Warmer weather seems to be more conducive to exercise. Maybe you’re looking to break a sweat and lose a few pounds in the process.

GenuLines always supports good health, and managing your weight is a big part of that.

Below are some things to keep in mind during your program. All the best!

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How Much Exercise Do You Need Every Day To Lose Weight?

Weight loss requires both a disciplined dietary approach and exercise. Other factors are important too. But, how much exercise do you need to do?

There’s no magic number of minutes, reps or hours needed to produce weight loss. Rather there are variables that you have to consider to reach the right numbers.

Here are some options to help you come up with an exercise time frame that works best for you.

Variable 1: Calories Consumed and Calorie Quality

The first principle of weight loss is that to lose weight you must reach a caloric deficit. This means burning more calories than you’re consuming.

So, to know the amount of exercise needed to lose weight, you need to know your daily caloric intake. Just as important are the sources of those calories.

For example, vegetables versus potato chips. If you function on a low-calorie diet you’ll need less exercise to lose weight.

You may be fine with a moderate 3-4 day a week training plan. If you eat large amounts of food you’ll need to up your exercise plan.

Variable 2: Exercise Type and Intensity

The second key variable is the type and intensity of exercise. 20 minutes on the elliptical has a far different energy output than 20 minutes of all-out sprinting.

This variable can also dovetail with our first variable. The greater the calorie consumption, the more energy for high-intensity exercise. Otherwise, you may not need to exercise for an especially long time or at a high intensity.

In general, aerobic-intensive exercise is different. It requires a longer time to see any sort of effective impact on weight loss.

Jogging, biking, the elliptical or other options eat up more time. This could consume hours over the course of a week before you see a meaningful impact.

Anaerobic activities will be more effective in a shorter amount of time. These include sprinting, resistance training or interval training methods.

But, their intensity level is much higher. So, you’ll need a certain level of fitness to get the full potential and results.

Variable 3: What is the Weight Loss Goal? How much time do we have to achieve it?

The third variable is arguably the most important. Think of your car ride or travel plans.

They’re determined by your destination. Your exercise plan and weight loss journey will be dictated by the goal we have set. If the goal is to lose 5 pounds in two months, that is a fairly modest and achievable goal for most.

If you’re a sedentary person you would only need to exercise 20-30 minutes a day for 3-4 days a week to achieve this goal.

Conversely, if your goal is to lose 30 pounds in two months, the equation is quite different. This would involve more hours every day at high intensity to achieve that same goal.

Putting it All Together: Finding the Right Number

We’ve examined the variables. Now we can consider how much exercise we need per day to lose weight.

Let’s say you have a low caloric intake, low-intensity aerobic exercise, and a modest goal.

You might be O.K. with 30-45 minutes of aerobic exercise a day. Not so if you love to eat, love to lift weights and also have an ambitious goal for weight loss.

You’re going to have to spend considerable time every day working out to reach those goals. Your best bet would be to assess your starting point as compared to your goal.

Look at how much time you have to reach that goal. Then make your plan to reach it.

This is a better bet than relying on a standard number or cookie-cutter approach.

JohnK 5-16-2018

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Overheard: ”Life isn’t about finding yourself. Life is about creating yourself.”

~ George Bernard Shaw

Breakup Rehab: This Week on CHI FOR YOURSELF

October 9, 2017 John Uncategorized No comments

How do you regain confidence and optimism about love following a breakup?

After her own relationship ended, Rebekah Freedom McClaskey developed and practiced a series of small, step-by-step actions that ultimately helped her heal her heart and live in harmony with her destiny.

Hear author and counselor Rebekah Freedom McClaskey on our next CHI FOR YOURSELF. Thursday, October 12th at 1 pm Pacific time, 4 pm on the East Coast at chiforyourself.com

Rebekah Freedom McClaskey is the author of Breakup Rehab: Creating the Love You Want.

JohnK 10-9-2017

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Why It’s Good To Keep A Household Budget

September 25, 2017 John Uncategorized No comments

You work hard to earn a living. So it’s best to make wise decisions when you spend that money. That’s where a household budget comes in.

A budget has obvious advantages. Like seeing at a glance what we have coming in, what’s going out (and what that money is paying for). You also get an idea if there’s anything left at the end of the month to put into savings.

Before we dive into exactly what a budget can do for us, let’s consider a few points. What will happen if we’re not tracking income and expenses?

You may end up spending more than you’re making in a given month (or two, or three). Over time that can put you into some pretty hot financial water. You may also spend a lot more than you’d like to believe on things like eating out, going to the movies or new clothes.

Having a budget gives you more control over your true spending wishes. That could be dinner and a movie, or not. Wouldn’t it be nice to have an actual choice?

A Budget Tracks Where Your Money Is Going

A budget’s only job is to track your money. You record where the money comes from each month (your income) and then write out everything you spend it on.

Start with your regular monthly bills. These include your mortgage or rent, utility bills etc.

What’s left is your discretionary income.

A Budget Helps You Spot Wasted Money

Having it all in front of you in black and white helps you identify things you’re wasting your money on.

Budgeting forces you to reconsider if you want to spend well over $200 a month on Cable TV. Or $150 on your large cell phone plan. Or how about that yearly magazine subscription to something you no longer read? Go through your expenses and reevaluate if this is REALLY how you want to spend your paycheck.

A Budget Allows You To Be Proactive About Savings

Saving money without a budget is hard. We go in with the best of intentions at the beginning of the month. But somehow there isn’t anything left at the end of the month.

A budget gives you a chance to be a bit more proactive. Set aside some money for savings at the beginning of the month, even a small amount like $20.

Put it in the budget as a regular expense, much like you do with your other urgent bills. If you need to, open a separate savings account so you’re not tempted to spend it.

A Budget Ensures You’re Not Spending More Than You’re Making

Your budget will keep you on track and help you avoid overspending. And I don’t have to tell you that that’s pretty important for your financial well-being.

JohnK 9-25-2017
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Overheard: ““While money can’t buy happiness, it certainly lets you choose your own form of misery.”
~ Groucho Marx

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Do You Have A Financial Safety Net? (And How To Build One)

September 18, 2017 John Uncategorized No comments

Do you have a financial safety net? It’s something worth thinking about and setting up. What will happen to you and your loved ones if you lose your job for a few months?

What if you get into an accident that prevents you from earning a living? Or what if some unexpected expenses come up. Do you have anything in place to make sure the bills continue to get paid?

If not, now is the time to get started. But where do you actually start?

Three to six months’ worth of living expenses saved in an interest-bearing account is a good start. Figure out what your family needs to live on if all income stops. Then start saving as much money as you can until you have built up this safety net.

Trim expenses for eating out, going to the movies, buying the newest TV and Tech gadget and the like. Add these to your savings account until you’ve saved enough to have a comfortable cushion. To make this step go even faster, add any bonuses, tax refunds etc. as well.

But don’t stop there. Make it a goal to add to your safety cushion as you can and come back and revise your numbers from time to time. Your living expenses may go up or down over time. You can adjust the amount you need and set aside savings in an account where you can get at it with no hassle.

Life and disability insurance are another important part of your financial safety net. Do you have a plan in place to continue to cover your living expenses (or those of your family) when you can no longer work? Call your insurance agent and go over your current coverage. Make sure the insurance you’re paying for will pay out what you need and if not, make adjustments.

Next, consider investing any further savings into higher interest-bearing accounts. You may not be able to access money invested here right away. But the funds will come in handy when you’re dealing with a long-term financial emergency or are ready to retire. Plenty of investment vehicles have a higher yield than your bank savings account.

Talk to your financial adviser, Work out a plan that’s right for you, your family, and whatever the future may hold.

JohnK 9-18-2017

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Overheard: “All money is a matter of belief.”

~Adam Smith

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How To Plan For Unexpected Expenses

September 14, 2017 John Uncategorized No comments

It always seems to happen at the wrong time. The car’s transmission blows just as your daughter gets her braces. Or your washing machine decides to call it quits.

These unexpected expenses will pop up throughout life. You want to prepare as well as possible for those times when life throws you a financial curve ball.

Do your best to plan ahead for upcoming expenses. If you’re driving an older car, or your dishwasher has seen its better days, start saving up to replace the item. You may also want to start keeping an eye out for good deals on the replacement.

An even better strategy is to have an emergency savings fund. Set up a savings account and add to it monthly. Use it only for completely unexpected expenses.

Make sure you know what’s in the account. And once you have to take money out of it replace it as soon as possible.

This brings us to an important point. How to make a quick recovery after taking a hit to your wallet.

Go over your budget (you have one of those, right?) and see if you can cut back on some things for the time being.

Stop ordering pizza every Friday night and make your own at home. Skip a night out on the town and watch a couple of movies on Netflix instead of going to the theater.

Use the money you’re not spending over the next few months to refill your emergency fund. For an extra boost, you might work a few hours of overtime. Or do a few freelance projects. You might pick up a short-term part time job to get back on track fast.

But what do you do when the expense comes up before you had a chance to set up the emergency fund? Take a deep breath and assess the situation.

Can you make do without the item for a little while? At least long enough to scrape together the funds to repair or replace it?

If it’s the dishwasher, that’s easy. You can wash dishes by hand for a little while.

If it’s the fridge or the car you rely on to get you to work each day, that’s a different story.

If it’s your car decide if it would be better to repair than replace. Even if it isn’t the perfect solution, it may get you to work while you save up for the car you want.

Shuffle your money around and if there is no other option charge it to the credit card and get to work. Your one and only goal right now is to pay off that expense.

Sock away every available penny. Once you pay off your credit cards do what you can to get that emergency fund set up.

And be ready for any surprises down the road.

JohnK 9-12-2017

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Chakra Wisdom with Tori Hartman: Today’s CHI FOR YOURSELF

September 7, 2017 John Uncategorized No comments

Quick reminder- Our guest on today’s CHI FOR YOURSELF is Tori Hartman, author of CHAKRA WISDOM ORACLE: How to Read the Cards for Yourself and Others.

We’ll begin at 1 pm Pacific, 4 pm Eastern time at chiforyourself.com

“See” you then.

JohnK 9-7-2017

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Chakras And Transformation- It’s in The Cards: Next CHI FOR YOURSELF

September 4, 2017 John Uncategorized No comments

Our next scheduled CHI FOR YOURSELF guest will tell us about using intuitive power to bring profound growth into our lives. Tori Hartman is the author of Chakra Wisdom Oracle: How to Read the Cards for Yourself and Others. Her system of cards and workbook is designed to help you break through blockages and achieve your dreams.