I believe meditation practice can be an important part of health and well-being. Meditation not only is a powerful means of relaxing, but also useful for addressing anxiety, managing pain, preventing disease and relieving stress.
Meditation Reduces Your Risk of Heart Disease and More
There is growing evidence demonstrating your mind and body are intricately connected, and wide acceptance that whatever is going on in your mind has some bearing on your physical health. Brain imaging has shown meditation alters your brain in beneficial ways, and scientists have identified thousands of genes that appear to be directly influenced by your subjective mental state. The mind-body connection is real, and what you think does affect your health.
In fact, research1 suggests a persistent negative state of mind is a risk factor for heart disease. Conversely, happiness, optimism, life satisfaction and other positive psychological states are associated with a lower risk of heart disease. The study authors said:2 “[The] findings suggest that positive psychological well-being protects consistently against cardiovascular disease, independently of traditional risk factors and ill-being. Specifically, optimism is most robustly associated with a reduced risk of cardiovascular events.”
While some people appear to be born with a sunnier disposition than others, meditation has been shown to boost optimism and help regulate mood. Meditative practices have also been shown to help optimize your LDL cholesterol and lower your:3
- Blood pressure
- Heart rate
Such findings are consistent with a downregulation of your hypothalamic-pituitary-adrenal axis and sympathetic nervous system, both of which are overactivated by stress. Stress is also a well-known risk factor for heart disease, making meditation all the more important. In addition to promoting heart health, meditation:4,5
|Boosts emotional health and well-being||Encourages self-awareness|
|Helps fight addictions||Improves sleep|
|Increases feelings of compassion and kindness||Lengthens attention span|
|Lessens anxiety and depression||Manages pain|
|Promotes concentration and memory||Reduces stress|
Your Brain Benefits From Meditation
Meditation can be considered a form of “mental exercise” for your brain. The goal is to continually draw your attention to your breath to the exclusion of everything else. Whenever your mind wanders, you seek to gently bring it back to your breath. According to Forbes.com, meditation helps us connect with and leverage our minds:6
“Through meditation, we get better acquainted with the behavior of our minds, and we enhance our ability to regulate our experience of our environment, rather than letting our environment dictate how we experience life.
With recent neuroscientific findings, meditation as a practice has been shown to literally rewire brain circuits that boost both mind and body health. These benefits of meditation have surfaced alongside the revelation that the brain can be deeply transformed through experience — a quality known as ‘neuroplasticity.’”
Indeed, neuroplasticity allows the nerve cells in your brain to adjust to new situations and changes in their environment. The short-term effects of meditation include enhancing attention, inhibiting inflammation, lowering blood pressure and reducing stress.
Long-term meditation benefits, reaped over time with consistent practice, include enhanced empathy and kindness, greater emotional resilience and increased gray matter in brain regions related to memory and emotional processing. As noted in one of the largest studies7 to date on meditation and the human brain, different types of meditation produce different changes to your brain.
Neuroscience researchers at Germany’s Max Planck Institute of Human Cognitive and Brain Sciences conducted a meditation program through which 300 participants were examined with respect to three different types of meditation, for three months each. Brain scans performed after each three-month program showed more gray matter in regions of the brain involved in each type of meditation, as compared to scans from the control group. The focal point for each type of meditation and the brain changes elicited were as follows:8,9
|Type of Meditation||Meditation Focused On||Brain Region Showing Increased Gray Matter|
|ATTENTION (MINDFULNESS)||Mindful attention to breath and body||Prefrontal cortex and parietal lobes, both of which are linked to attention control|
|COMPASSION||Emotional connections established through loving-kindness meditations and partner-based problem-sharing sessions||Limbic system, which processes emotions, and anterior insula, which assists in bringing emotions into conscious awareness|
|COGNITIVE SKILLS||Thinking about issues from different perspectives through both partner activities and individual meditation||Regions involved in theory of mind, which helps attribute thoughts, desires and intentions to others as a means of predicting or explaining their actions|
The study authors suggested additional research is needed to evaluate the effectiveness of meditation training for individuals suffering from social-cognition deficits, such as those related to autism or psychopathy. Other areas of potential future work include meditation-related training to increase cooperation and well-being in corporate settings and social intelligence in children. About the current outcomes, the study authors stated:10
“[O]ur findings of structural plasticity in healthy adults in faculties relevant to social intelligence and social interactions suggest that the type of mental training matters.
Depending on whether participants’ daily [meditation] practice focused on cultivating socio-emotional capacities (compassion and prosocial motivation) or socio-cognitive skills (putting oneself into the shoes of another person), gray matter increased selectively in areas supporting these functions. Our findings suggest a potential biological basis for how mindfulness and different aspects of social intelligence could be nurtured.”
Reduce and Manage Stress With Meditation
Stress is one of the biggest challenges facing U.S. adults, with many reporting the negative impact stress has on their mental and physical health. The American Psychological Association’s 2015 Stress in America survey revealed a sizable portion of adults do not feel they are doing enough to manage their stress.11 Nearly half of Americans said they engage in stress-management activities just a few times a month or less, while 18 percent said they never do.
Nearly 40 percent reported overeating or eating unhealthy foods as a result of stress, while 46 percent said they lie awake at night due to high stress levels. Given the extent of stress and its far-reaching effects, meditation is a simple technique you can practice anytime, anywhere to alleviate stress. If you are not sure where to begin, gratitude can be a great focal point for lower stress.
Simply reflecting on things for which you can be thankful (versus what is irritating or lacking) can do wonders to energize your mood and ratchet down your stress levels. One type of meditation easily applied to virtually any activity is called “mindfulness,” which involves paying attention to the moment you’re in right now. Rather than letting your mind wander, you actively choose to live in the current moment, while letting distracting thoughts pass through your mind without getting caught up in them.
You can incorporate mindfulness into virtually any aspect of your day — eating, doing household chores, driving or working — simply by reining in your mind and paying attention to the sensations you are experiencing in the present moment. In a 2017 study,12 70 adults with generalized anxiety disorder who completed a Mindfulness-Based Stress Reduction (MBSR) class fared better when facing stressful situations than those who were trained in stress-management techniques alone.
In the MBSR class, participants learned elements of mindfulness meditation, including paying attention to the present moment, as well as gentle yoga and body scan meditation. The MBSR group reported meditation helps reduce stress. Notably, their physical measures of stress were also lower, including the stress hormone ACTH (adrenocorticotropic hormone) and proinflammatory cytokines, which are markers of inflammation.
Essential Oils Are a Wonderful Accompaniment to Meditation
Essential oils can enhance your meditation experience by promoting relaxation, peacefulness and mental clarity. If you have trouble calming your mind when meditating, try incorporating essential oils, which have even been shown to help attention deficit hyperactivity disorder (ADHD). You can use essential oils during meditation by:
- Diffusing oils into the air: When essential oils are diffused into the air through an essential oil diffuser, they help stimulate your senses and promote relaxation during meditation.
- Applying oils directly to your skin: Apply essential oils to pulse points and the bottoms of your feet, or your wrists for self-directed inhalation as you meditate. You can also apply a drop or two of essential oil to any bodily area that becomes a distraction during meditation.
When you inhale the fragrance of an essential oil, the aroma penetrates your bloodstream via your lungs. This is thought to be one of the mechanisms by which aromatherapy exerts its physiological effects. The fragrance affects your brain’s limbic system, which controls both memories and emotions.
While it would be difficult to state all of their benefits for meditation, essential oils have shown particular promise in alleviating stress, boosting your energy, enhancing your sleep, improving your memory, reducing nausea and pain and stabilizing your mood.
Many essential oils have antibacterial, antifungal and/or antiviral qualities and, unlike antibiotics, they do not promote resistance.13Essential oils are a great way to enhance your meditation experience, and you will receive maximum benefits if you use 100 percent pure, therapeutic-grade essential oils derived from the highest quality ingredients.
Bergamot, lavender, lemon, peppermint, pine, vetiver and ylang ylang have been shown to be effective in reducing stress, while clary sage, lavender, orange, Roman chamomile and sandalwood are a few of the oils used to soothe anxiety.14
Seven Tips for Leveraging Your Mind-Body Connection
According to The Chopra Center, those who practice mind-body medicine recognize the interconnection of all things — your mind, body and surrounding environment. As such, every breath puts you in harmony, or sets you at odds, with whatever is going on in and around you. That said, health is best defined as a state of optimal well-being, wholeness and vitality, not simply the absence of disease. About the mind-body connection, the editors at Chopra.com suggest:15
“Since the body and mind are inextricably connected, every time [you] have a thought, [you] set off a cascade of cellular reactions in [y]our nervous system that influence all the molecules in [y]our body.
[Yo]ur cells are constantly observing [y]our thoughts and being changed by them … [You] have amazing potential to heal and transform [yourself] through [y]our thoughts, perceptions, and choices. The body is a magnificent network of intelligence, capable of far more than current medical science can explain.”
The following tips will help you maintain a healthy balance of dialogue between your mind and your body. When your thoughts and physical nature are in harmony, you are more likely to listen to your body, treat it well and make choices that support your well-being. To cultivate your personal mind-body connection, each day you may want to:16
1.Take time to quiet your mind and meditate. Research led by a team from Massachusetts General Hospital17 found that as little as eight weeks of meditation induced not only calmness, but also produced positive brain changes. Areas of the brain affected by meditation included those responsible for empathy, memory and stress regulation.
2.Eat a healthy diet. Eating a diet filled with organic fruits and vegetables, plenty of healthy fats and moderate amounts of grass fed meat is vital to nourishing your body and fueling your mind. Be sure to eat mindfully and chew your food well.
3.Engage in daily exercise and non-exercise movement. Exercise not only benefits your body, but also energizes your mind and promotes emotional well-being. Whatever you choose, be sure your program includes a range of activities such as core training, high-intensity interval training (HIIT), stretching and weight training.
4.Get adequate sleep. I cannot emphasize enough the importance of getting sufficient, high-quality sleep every night. Most adults need about eight hours of sleep for proper brain and immune function. In addition, adequate sleep enables you to better handle stressful situations.
5.Release toxic emotions. If you make a habit of harboring unprocessed feelings such as anger, disappointment and hurt, you may be unknowingly infecting yourself with toxic emotions that drag down your mind and body. The Emotional Freedom Techniques (EFT) is a great tool to release emotional toxins. EFT has been shown to be especially helpful in soothing anxiety.
6.Cultivate loving relationships. A strong social support network is vital to your mental and physical health. Loneliness has been shown to be more hazardous to your health than obesity or smoking. If your network of friends is small, consider volunteering.
7.Enjoy laughter. Some suggest laughter is the best medicine, and scientific research supports the belief that laughter boosts your immune system and curbs the production of stress hormones. If you haven’t laughed in a while, the laughing baby in the video below is just what this doctor recommends to lighten your mood.
Video for meditation for beginners
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE
That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Help us create more awareness! Please SHARE this article...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.