Mindfulness tips for sleeping around,confidence building exercises in drama,how we can get success in our life in hindi jokes,gta 5 secret websites online - New On 2016

11.03.2015
Do you have trouble clearing your mind before bed and sleeping well – you’re probably finding it extra difficult in the run up to Christmas!
From the new book One Second Ahead there are three simple guidelines that can help you get better sleep plus advice on sleeping mindfully. A complex mixture of neurochemicals in your brain and body—the most important of which is melatonin—determines the quality of your sleep. The key to catching the melatonin wave is to be mindful: have awareness of the natural drowsiness and relaxation that occur toward the end of the evening and maintain that awareness as you prepare for bed. Besides getting in sync with your own cycle of melatonin, another simple way to get a better night’s sleep is to reduce or eliminate screen time before going to bed.
Before you lie down, sit on the edge of your bed, close your eyes, and allow any thoughts of unresolved business to arise, and then let them go. Mindfulness has a positive impact on our physiology, mental processes, and work performance. Your smartphone, your tablet, your laptop, your television, and any other screen you may have all stand in the way of you catching the melatonin wave. To put it simply, screen light kills your sleep.  To avoid the circadian confusion blue light exposure can cause, turn off all screens one hour before you go to sleep. Save the dishes, walking the dog, listening to music or taking out the trash for the last hour of the evening. Beyond making your bedroom into a shrine to sleep, these steps will help you calm your mind and best catch the melatonin wave. Rasmus Hougaard is an internationally recognized authority on training the mind to be more focused, effective, and clear in an organizational context. Jacqueline Carter has over 20 years of consulting and management experience helping organizations manage change and achieve results. Gillian Coutts has over 20 years of experience as a leader and change agent in the sales and operations functions of large corporations. The materials on our site are presented for general information purposes only and are not intended to amount to advice on which reliance should be placed. For those of you out there who are good sleepers, who just crawl into bed and fall asleep for eight to 10 hours, and wake up the next morning ready to rock and roll, perhaps the fact that lying in bed is a nice time of the day won’t be shocking news for you.
But for many people, like myself, who find the process of falling asleep elusive at best and downright frustrating at worse, even the notion that the bed could be a place to practice a type of peaceful mindfulness can come as a revelation. The busy brain going round and round, the fear that tomorrow will be ruined because of lack of sleep, the annoyningness of not being able to control such an important bodily activity such as sleep—for us insomniacs this is what the experience of lying in our own beds can be all about. But another part of lying in bed not being asleep, I’m learning, is that there are all of these pleasurable experiences that are happening that have nothing to do with being able to sleep or not sleep.
Beyond the thoughts in the mind there are so many sensory experiences, that once we learn how to tune in, they can bring us immense pleasure. With this gratitude at the front of our awareness we can allow ourselves to let the mind soften and quiet and let our consciousness fill with the knowledge that we’re incredibly fortunate to be lying in a bed at all.
We live in a sleep-deprived culture that uses multiple forms of caffeine and drugs to keep us fueled during our busy lives. But what I’m suggesting here is, instead of forcing our sleep habits to be different, we just be with whatever is occurring. Ruth Lera is a mindfulness meditation teacher, energy healer, writer and boreal forest loiterer.
She is the creator and teacher of the online school The Self Healing Academy which offers courses designed to help students tap into their innate ability to heal themselves. Besides being a regular contributor for elephant journal, Ruth shares her thoughts on energy healing and the universe on her blog, Facebook page, and on Twitter.
You need to switch off and sleep but there’s nothing to distract you from thinking about what you did or didn’t do or what you have yet to face. Notice that when you don’t try to control the thoughts they soon pass, like clouds moving across the sky. If you find yourself getting stuck on a particular thought, bring your attention to your breathing.
If you can’t fall asleep because of unwanted thoughts – concerns about money and work, relationship, family or health worries, for example – you may find it useful to write them down. This helps because you’re externalizing your thoughts, getting them out of your head and down on to paper.
Author Gill Hasson is an associate tutor for the University of Sussex, where she teaches career and personal development, and runs adult education courses in personal, child and adolescent development. High50 Holdings Limited is a company registered in England and Wales at Circus House, 21 Great Titchfield Street, London, W1W 8BA, under company number 09010517.
Improve Your Personal and Business Communication through Touch Aren’t you drawn to warm, affectionate people?


How to Succeed at Anything – Master the Five Stages of Your Inner Game Would you like to succeed at anything? Neways Wellness Center is located on Main Street downtown Ashland Oregon between second & third streets. Most experts say improving sleep is a good place to start when addressing complex multi-system disorders. Sleep affects everything, detoxification, immunity, mood, ability to cope, attitude and even the ability to lose weight. Mindfulness is simply the art of being aware and in the present without judgement or concern, it is pretty easy to learn and can even be practised amongst the midst of even “upsetting and chaotic” thoughts and symptoms because it teaches you not to give a shit about them.
I first got introduced to the concept of Mindfulness after reading an excellent book by Deepak Chopra on SLEEP, he said if all the standard sleep hygiene tips were not working (they weren’t!) simply lie with your eyes closed and let all thoughts and emotions pass over you. I did this alot, for many sleepless years actually and it helped me get through the night, but I did not know I was being MINDFUL until several years later when my life saving therapist Rochelle started discussing MINDFULNESS and Acceptance and Commitment Therapy (ACT). According to my mate Deepak (and mate of around 2 million other people around the world) being mindful can provide a lot of the same benefits of sleep. Creating a bedroom oasis worked alot better than most of the standard sleep hygiene things I tried over the years, but having said this I would not discount sleep hygiene tips as they do actually work for many people and they are good for your overall well being. If you read Dr Katherines advice for people with MCS you will notice she recommends using the Austin Air or Healthmate  Indoor Air filter. I tried a few air filters being careful to forgo the ozone generators and ionisers, which the folks at the Canary Report and the MCS Australia discussion forum said were not suitable. Discovering this added a whole new dimension to symptom management and symptom relief success, and I am not ashamed to admit that in our household I sometimes wear industrial ear muffs while the rest of the family enjoys TV and listening to their music with ear phones or headphones.  We even went through a phase of only cooking outside to reduce exposure to food “aromatics” in the home, not as crazy as it sounds! I tried wool bedding and blankets but found the microfibre blankets I got from Pillow Talk better for me, but cannot guarantee that would be the case for everyone.
All my expensive Egyptian Cotton wrinkle free sheets (laden with formaldehyde) have been long gone, we donated them to charity, a little reluctantly I must admit.  I hope they went to a good home, just not to somebody who has chemical sensitivities and doesn’t know about it yet!
For Aussies, both Organature (VIC) and Blessed Earth (QLD) have a good range of organic bedding, and a good understanding of chemical sensitivities. Ce week end, foire au fromage chez nous, espèrons que ces deux jours soient plutôt printanniers!!!
Yet despite the undeniable importance of sleep for our overall health and well-being, it’s often the first thing many of us compromise. Melatonin, when released from the pineal gland deep inside your brain, makes you relaxed, drowsy, and ultimately fall asleep. If you try to keep yourself awake—which is very possible, and many of us often do—you’ll miss the ideal opportunity to catch the melatonin wave. Maintain a gentle awareness of your breath while relaxing your body and mind deeper with each exhale. At the physiological level, researchers have demonstrated that mindfulness training can result in a stronger immune system, lower blood pressure, and a lower heart rate.
These kind of perceptual activities aid better sleep especially since too much thinking is yet another enemy of late evening natural relaxation and drowsiness. Conceptual activities like intense conversations, replying to e-mails, working, or reading can arouse your attention and suppress your natural sleepiness. Rasmus’ background combines research in organizational development with a corporate career and more than 20 years of practicing and teaching mindfulness. She is passionate about helping individuals and organizations realize their potential through training the mind. She has worked across a range of industries including retail, government, transport, oil and gas, and human services. And in any case, night-time is not usually a practical time to do anything about whatever is worrying you. Although you can’t make yourself go to sleep, you can help sleep to occur by keeping yourself in the present.
As you are being aware of your breathing, allow yourself to sink into the bed with each breath. She writes for publications including Psychologies and Take A Break, and previous books include Brilliant Communication Skills. Other exercises in the book include How to stop overeating, How to focus your multitasking, and How to stay on top when the pressure is on. Do you remember the last time you had a refreshingly, uninterrupted night’s sleep and you could say, “I slept like a baby”? As a result of our busy lifestyles, sleep is regularly pushed toward the bottom of our list of priorities. He is the Founder and Managing Director of The Potential Project  – the global leading provider of corporate mindfulness programs.


She is a Partner of The Potential Project International and Director of The Potential Project North America. If you have health problems you should consult a doctor or other qualified health professional.
Really, each of us who gets to sleep on a specially crafted mattress designed for the most comfort possible, is incredibly lucky. Focusing on the breath is one of the best ways to move our attention away from our thoughts. Just feeling the coziness of being held by a bed and being tucked into blankets and having a pillow under my head.
Yes, we might feel drained, depleted and worn-out the next day but we can know it was for a good reason. If you learn to notice it and go with its flow, you’ll enjoy falling asleep and have better quality sleep during the night. The impact it has on sleep quality—and therefore mental and physical performance—speaks for itself.
The Potential Project has helped organizations like Microsoft, Accenture, Roche, Nike, American Express, General Electric, Citrix, Google, Sony, Societe Generale, KLM, IKEA, Royal Bank of Canada, Ogilvy, Carlsberg and many more develop organizational excellence and                                                 helped thousands of individuals lead happier, kinder and more effective                                                   work lives. Her clients include Google, Sony, American Express, Royal Bank of Canada, and Suncor to name a few. And when we give focused attention to the breath, we can see how textured, impermanent and interesting it is. When we give all of our attention to this experience, we can see how deluxe and luxurious being in a bed is.
If you’re experiencing sleep problems, you’re not alone: most of us have had trouble sleeping at one time or another. Where the sun was once the only light setting your biological clock ticking, artificial light threatens to throw that natural rhythm out of whack. Jacqueline is a contributor to The Huffington Post and has appeared on Channel News Asia Breakfast Television, as well as radio talk shows. She also sits on a number of boards and regularly speaks on integrating mindfulness into leadership, work life, and following her own wake-up call of cancer diagnosis and treatment  – programs for post-traumatic growth.
Not a big deal because we are warm and lying on a comfortable surface with a cozy blanket and multiple pillows.
Not being able to sleep is never a waste of time if instead of sleeping we’re strengthening the muscle of mindfulness by noticing the breath. Adults are always trying to work both ends of the clock, staying up late, getting up early.
To help facilitate the change, try replacing your hour of pre-bed screen time with 60 minutes of perceptual activities.
As adults, we try to cram as much into a day, often sacrificing sleep to other less important pursuits, like watching that late night TV show and getting up ultra early the next morning to catch up on something we neglected to do. Most parents prepare their babies for bed by giving them a bath, reading a story or singing a lullaby. Schedule 30 to 60 minutes every evening to allow your body to transition from the day’s stress to a night of inactivity.
If you’re lying awake, use an APP to play soothing music and schedule it to go off in 45 minutes.
Rather than artificially forcing yourself to awaken, go to sleep earlier, sleep uninterruptedly until you absolutely must get up, then get out of bed when the alarm goes off. Exercise throughout the dayWhen babies are awake, they’re constantly moving, strengthening their muscles for the day they can run around the house.
Because exercising right before bedtime isn’t the best practice, doing some sort of physical activity throughout the day will make you tired enough to sleep. As little as three, 10 minutes bursts of exercise throughout the day – like walking, climbing stairs, and stretching – can help you sleep better at night.7. Watch what you consumeA sugary drink before bedtime can cause your baby to be agitated and hyperactive.
What we feed on physically, mentally, emotionally and spiritually affect how well we sleep. Even the quality of our relationships with family, friends, and business associates will dictate how well you sleep.



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