If You’ve Never Meditated, Here’s Exactly What You Need To Know

Do you feel yourself being pulled in a million different directions? For most of us, that’s a definite yes; which is why the practice of meditation and the technique of mindfulness have gained so much traction. After all, to reap the numerous benefits of meditation and mindfulness—lower blood pressure, decreased pain, improved function of the immune system, improved mood and brain function—all you have to do is give yourself a few minutes of quiet, to focus on the here and now. Sounds simple enough, right?

Unfortunately, though, our minds aren’t always the most cooperative. When all you want to do is clear your thoughts and focus on the present moment, it can feel impossible to stop replaying the various problems, stressors and fears in your daily life. So what’s the trick to mastering this whole meditation thing? And getting the classic lotus pose down?

Let’s start with the basics:

Aren’t mindfulness and meditation essentially the same thing?

While they’re very similar, and can help you to achieve the same feelings of relaxation, peace and wellbeing, they aren’t the same.

Mindfulness:A mental state where you focus on the here-and-now, the present moment, not past concerns or future worries. You also learn to accept these thoughts and feelings without passing judgment on them, such as labeling them as good or bad, right or wrong.

Meditation: A practice where you use a technique to achieve mental clarity and calmness. The most popular techniques that are used to reach this mental state are:

·         Mindfulness:Observing thoughts and images as they appear to you, letting them come and go, resisting the urge to attach to them.

·         Concentrative: This involves focusing on one specific thing. It can be your breath, a mantra, a picture or any single image, object or sound.

·         Transcendental: Using a balance of your physical, mental, emotional, and spiritual sides to turn inward and quiet and your thoughts.

How do I get started?

There’s no denying that meditating can be a little intimidating. Clearing your mind and focusing on the present moment is no easy feat. But that’s why it’s important to start with shorter sessions, and easy techniques. Here are a few meditations just for you:

Mindfulness meditation (5-10 minutes):

·         Find a quiet place with few distractions. You can sit or lie down, someplace comfortable, just make sure your body is relaxed.

·         Close your eyes and become aware of your breathing. Focus on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall and the air enter your nostrils and leave your mouth.

·         Watch every thought come and go. When thoughts come up, don't hold them back. Simply note them and return to your breathing.

·         You can always use soothing music or guided imagery to help you focus on the present moment.

Progressive muscle relaxation (5-10 minutes):

·         Find a quiet place with few distractions. You can sit or lie down, someplace comfortable, just make sure your body is relaxed.

·         Take in a deep breath. Hold that breath for a count of 4, let it out, and begin to relax. Do this about 4 times. As you breathe in, think about good, soothing energy flowing in. As you breathe out, breathe out your stress and bad thoughts.

·         Allow your mind to focus on one body part at a time. Move from the top of your head all the way down to your toes. As you move down your body, you may want to tighten and then relax certain body parts. This helps to show how different your body feels when it is tense and when it is relaxed.

·         Relax your head and your scalp. Repeat this 2 or 3 times.

·         Move down to your eyes. Relax your eyes and the muscles around your eyes. Squeeze your eyes tight for 4 counts, then relax. Notice the difference in your eyes and face when your eyes are squeezed and tense, and when they are relaxed.

·         Focus on your mouth. Relax your mouth. Allow it to go limp.... Move down your neck, and relax your neck muscles.... Relax your shoulders....

·         When you get to your arms, you may relax them one at a time or both at the same time. You may even choose to relax each finger, one at a time.

Being mindful of your health.

There are many everyday factors that can impact your health and well-being, stress being one of the most common. But just because it’s common doesn’t mean that it’s something you just have to accept. That’s why the expert providers of GMG Primary Care offer compassionate, customized care to treat the whole person. No health factor, regardless of how big or small, should be ignored. You can count on GMG Primary Care for all of your unique health needs.

This Is How Healthy People Start Their Day: 10 Quick Tips

When it comes to health, it seems like the early birds get the better end of the deal. After all, its old news that breakfast is the most important meal of the day, helping with everything from metabolism and energy levels to memory and concentration, and heart health. That’s enough to make just about anyone want to get up extra early to make all those delicious breakfast ideas you see on Pinterest.

Like we said, it’s almost enough to get us up early, but not quite. When in doubt, the snooze button usually wins. So does all this mean that you’re doomed if you’re more of a night owl? No…But we’re not saying that those first few minutes you’re awake aren’t crucial, either. Whether you like it or not, how you start your day influences how the rest of it unfolds. Don’t believe us? Try getting up a little earlier tomorrow—no 5 a.m. wake-up-calls necessary—and put these life-changing tips to the test. We promise you—and your health—won’t regret it.

1.    No alarm. Unless you’re one of those people who can wake-up naturally—and before 10 a.m.—but for most of us some type of wake-up call is essential. But instead of the horrible beeping of the typical alarm clock, opt for music or radio to wake you up. You know your fav song will get you pumped up to start the day!

2.    Get up.Now this seems like an obvious one, but most of us don’t do this—at least not for several minutes anyway. Instead you may opt to lay in bed and look through your phone (we all do it). This is a big no-no, though, as starting your day this way has been shown to increase feelings of anxiety and unhappiness.

3.    Or stay in bed a little longer. But make it intentional. If you just have to stay in bed for a few extra minutes, try doing some stretching, deep breathing or bed yoga (hint: child’s pose and hamstring stretch are bed-friendly). Even just doing a few stretches can help to get your blood flowing, while relieving tension.

4.    Grab some water. Even if your preferred drink to start the day is coffee or another caffeinated beverage, water shouldn’t be skipped. Not only are you dehydrated from going 6+ hours without fluids, but water helps to get your metabolism going and rehydrates your skin.

5.    Get some sunshine. Or at least keep your blinds partially open. Not only is sunlight refreshing and calming, it can also aid in the waking-up process. In fact, sunlight is one of the key ways your brain knows to decrease melatonin, while increasing adrenaline.

6.    Smell something energizing. In addition to the delicious scent of fresh coffee brewing, spark your senses with a fresh, invigorating scent. A great way to do this is with your face wash. Not only is rinsing off any pore-clogging bacteria a good thing (thanks, pillow case!), but a citrus-scented wash will energize you. Look for lemon, orange and grapefruit scents.

7.    Look at your calendar. Now before you start the getting-dressed process, take a quick peek at your calendar to see what lies ahead. For instance, if you have a big meeting with leadership, maybe you’ll opt for heals instead of flats. Or maybe your daughter has a soccer game and you’ll definitely want to remember to bring a jacket and sneakers to watch comfortably.

8.    Prepare for a fashion emergency. On the same note, there are those mornings when you feel like absolutely nothing looks good (maybe it was the extra slice of pizza last night). Where did all those cute blouses go? Well, in the event of a fashion emergency like this, don’t waste 30 minutes trying on different outfit options. Instead, reach for that go-to dress or top-bottom combo that you can always count on to look good. Are you taking a mental inventory of your closet as we speak?

9.    Be inspired. If you’re not super jazzed about heading into the office or doing a bunch of errands for the day, we don’t blame you. The struggle is real. So to help overcome feelings of dullness, start your day with an inspiring quote or a personal mantra. This will help to spark your motivation and determination when enthusiasm may be in short supply. After all, you are pretty amazing!

10.  Stay organized. It’s finally time to head out the door and get the day started, but now you can’t find your sunglasses. And your son doesn’t know where his lunchbox is. To avoid stressors like these, pick out spots for each member of the family and remember to put your stuff there each day when you get home. This will ensure that you don’t forget anything or lose it to the junk drawer.

Good morning, health!

So, you’ve tried these simple, healthy tips and your mornings still aren’t getting the job done? It may be time to call in the experts. After all, it isn’t just your a.m. routine that can influence how you feel. For instance, sleep disorders, thyroid conditions, allergies and more, can make you feel like you’re dragging through the day.

That’s why Gwinnett Medical Group Primary Care is prepared to help. With knowledgeable experts, an extensive range of services and resources, and convenient locations, you can receive customized care for all of your unique health needs.