Debashis Dey's Blog, page 2

OM: The Sound of Creation and Its Role in Meditation and Mindfulness

Introduction
In the ever-busy chatter of life, a single syllable—Om—offers a bridge to silence, self-awareness, and cosmic connection. Revered in ancient Indian traditions, Om is often described as the primordial sound of creation, vibrating through the universe and within us. Today, it has found its way into meditation practices and mindfulness rituals worldwide, providing a source of calm in an otherwise noisy world. But what makes Om so special? Let’s dive into the mystery, history, and modern-day relevance of this sacred sound.

A Vibration Older Than Time

Om is more than just a sound; it is a vibration deeply embedded in spiritual and philosophical traditions, particularly in Hinduism and Buddhism. Ancient texts like the Mandukya Upanishad describe Om as the essence of ultimate reality, encompassing all states of existence—waking, dreaming, deep sleep, and transcendence. Its three phonetic components—A, U, and M—represent creation, preservation, and dissolution, echoing the cycles of life.

Hearing or chanting Om, many believe, aligns us with the rhythm of the universe itself. While that might sound lofty, studies in sound therapy have shown that specific frequencies, including those of Om, can stimulate the brain, reduce stress, and promote relaxation. Is it cosmic magic or neuroscience at play? Perhaps it’s both.

The Science of Om and Mindfulness

In recent years, scientists have explored the physiological effects of chanting Om on the brain and body. Functional MRI studies reveal that chanting Om activates areas of the brain associated with emotional regulation and calmness. The repetition of this sound seems to lower heart rates, decrease cortisol levels, and foster a meditative state, even for beginners.

Mindfulness practices often encourage a focus on breath or a mantra, and Om fits perfectly into this framework. Its steady vibration creates a tactile anchor for the mind to rest upon, helping practitioners remain present. Unlike silent meditation, the audible chant engages both the body and mind, making it easier to “tune in” to the moment.

A Universal Symbol in a Fragmented World

The beauty of Om lies in its universality. While its roots are ancient and specific to South Asian traditions, its resonance transcends cultural and religious boundaries. Walk into a yoga studio in New York, a meditation retreat in Bali, or a spiritual gathering in London, and you’ll hear the familiar hum of Om. It’s a sound that connects individuals across geographies and beliefs.

This universal appeal speaks to something profound: humanity’s shared yearning for peace, clarity, and connection. In a world often divided by differences, the simple, unifying vibration of Om is a gentle reminder of our common origin.

Practical Ways to Incorporate Om in Your Practice

You don’t need to be a seasoned yogi or spiritual seeker to experience the benefits of Om. Here’s how you can bring its power into your everyday mindfulness routine:

Morning Chanting: Start your day by chanting Om three times. Let its vibration reverberate through your body and set the tone for mindfulness throughout the day.Meditative Focus: During your meditation, repeat Om as a mantra. It provides a soothing focal point, especially when your mind feels scattered.Group Chanting: Join a yoga or meditation group where Om is chanted collectively. The shared vibration can amplify the sense of connection and calm.

Even a few moments of engaging with this sound can leave you feeling more grounded and attuned to the present.

The Takeaway: A Sound Worth Listening To

In a world teeming with noise—both external and internal—Om stands as a beacon of stillness and harmony. Whether you chant it to honor its ancient origins, to quiet your mind, or simply to find a moment of peace, Om is a sound that invites us to listen not just to the world but also to ourselves.

So the next time you feel overwhelmed, take a deep breath and hum Om. You might just discover that, in its hum, lies a whisper of creation—and a profound sense of calm.

 

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Playing a Stress Relief Game for Relaxation

Playing a Stress Relief Game is a great way of relaxing and spending some quality time. In fact, understanding how games can reduce stress has led to the wide availability of arcade games in hospitals. Stress relief games can be beneficial for people recovering from illness or surgery.

You are reading this article because you are looking for ways to reduce stress and get more relaxation. Yep, you read it right!  According to internet statistics, an average person spends 3 hours online a day for games and entertainment purposes. Let’s be honest, I am one of them who seriously love playing games online. It is just relaxing to kill some time with your favorite game.But are you aware that video games too can help in stress relief? 

The world is a stressful place. It seems like no matter where you turn there’s another bill or email to check. In our fast-paced society, stress reduction is needed by everyone.  Apart from meditation and yoga, one of the easiest ways to reduce stress and relax is by playing a game. There are numerous stress relief games that can help improve your mood and even reduce depression symptoms. It can be an arcade , board or casual game – it can be any game as long as it keeps you engrossed and helps your mind away from the problem.

Life can get rather overwhelming from time to time. One way to quickly relieve stress that many of us forget about is playing a game. It’s true, practising some form of relaxation technique, whether it’s a breathing exercise or playing a game on your phone or computer, can greatly reduce the amount and severity of stress you experience throughout the day.

Stress Relief Game and Performance

Stress is not good for you, which makes the relief of stress even more important. While stress relieving activities like meditation, speaking to others in a positive way, or playing calming music are all options, today we will look at another option – playing an arcade, board or casual game.

Although chatting with friends help a lot, playing an arcade, board or casual game on your computer can also reduce stress levels. A study from Griffiths University in Australia revealed that stress levels were reduced by 68% after playing games.

You might have heard of the connection between stress, performance and games. While this is not new there’s always been doubts about it. New research has concluded that games can help in stress relief. This article shows how a good stress reliever game can make a difference – it can be casual games, board games, arcade games and any or all their subgenres.

You are not alone - everyone is stressed

Have you ever had a rough and stressful day? Then you are sure to have heard a friend tell you to take a break and play a game. You don’t have to be told twice when you’re feeling overwhelmed.

It is natural to get stressed out from time to time. When you do, you will want to do something that can help you out. Something that can take away the pain and free your mind in no time. If you are looking for something that can give you a full mental break, there are many different stress relief games available which can help you out.

An easy way to get rid of stress is by playing a game. Studies have shown that by playing a simple arcade game or board game, you may reduce stress up to 67 percent. Video games are also a great way of reducing stress as you can take on new challenges and enjoy the virtual reality at the same time. There is no need for you to feel guilty if you are enjoying your favorite games like an unemployed individual. Just remember to maintain a balance between work and play so that you will not be burned out.

Battling sickness and health problems caused by depression and work related stress need something to help in the relief process. Different people resort to different activities for their stress relief needs. Like sports, running which is just like a hobby for many especially for individuals in the corporate world with free time on their hands. But did you know you could use a fun stress relieving games as one of your options?

Choosing Right Game for Stress Relief is Important

There are a lot of benefits that you can get when you play online games. There are some things that are very important that you need to know before you play an online game. If you do not consider them, then it will be hard for you to enjoy the game. First thing that is important is that, you should choose the right game and the age limit should also be considered. Another thing that is vital while playing the game is your skill level. If you have good skills, then you will be able to play the game properly and get maximum benefit. While playing an online game it is important that you keep getting regular updates of news related to the games. A lot of things also depend on luck or your ability to collect points as well. You can make your gaming experience much better with these tips in mind.

Final thoughts

Playing a stress relief game is an effective way to de-stress without adding mental weight. It also helps you relax after a long day at work or when you feel stressed. From a psychological point of view, playing these games can also give you a break from your problem and help reduce it in intensity so that when you think about it again, you’ll see it in a different perspective.

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Music for Meditation – How Music Helps in Relaxing

Music can be a great help in meditation. If you are not sure how to use music during your practice, You’re in the right place. For people who are a little confused as to why I would start this thread, I apologize. I started this article just because of meditation. There are many benefits to meditation, including stress relief and a better focus on the task at hand. I am currently making it a habit of getting up early for meditative breathing.

Using music for meditation

Do you meditate? If yes, you’re in luck. If not, keep reading anyways. Meditation is not difficult but it can be hard to get going. Sometimes finding the time or knowing what to do can be a challenge. Meditation with music can help overcome these struggles by creating structure and giving you some guidance as you discover how to meditate for the first time, or take your practice to the next level.

Music is an integral part of our daily lives. So, it’s no surprise that both mainstream and alternative meditations often include it as a powerful tool. But there are many ways beyond just listening to music while sitting in Shavasana, that we can put some tunes. Music has the power to alter your mood. A well-studied effect of music is its ability to induce relaxation.

Bring Nature inside your living room with Zen Lounge App

Using music for Meditation Whether you meditate regularly or are just about to give it a try, you might be thinking of what kind of music to use as the backdrop for your meditation practice. You want something that will not only be peaceful and relaxing but also suitable for your specific needs. While there is no “one size fits all” musical genre that could be considered ideal for meditation, there are types of music that are more appropriate than others. The trick is finding the right blend of sound that has the right amount of background noise to help you concentrate and focus on your own breath.

Using music for meditation is just one way to achieve oneness of mind and body, but why is this? Music is a universal language that acts on us without our knowledge, tapping into our emotions with intense energy. When we play the right meditation music in the background we help unlock the ability to calm down, relax and let go.

In the midst of your busy day-to-day routine, have you ever looked around and asked yourself, “What am I doing with my life?”. We all have – that’s why we need music for meditation.

Try our Zen Lounge App for iPhone and Android for Free. Simply match your mood with any music.  Add nature sounds like birdsong, sea waves, wind, river, waterfall and relax. Create a nature ambience at home. Download Now: 

Mindfulness through music

Mindfulness through music, is the avenue that helps to expand our awareness as we write, explore and create. We can use music to calm our minds, focus and tap into our subconscious thoughts. In this sense, music can be used for meditation purposes. Meditation is an important aspect in staying mentally healthy. It lasts long after the music has ended and time has gone by.

Music can be a powerful tool for meditation. But don’t just listen to any music. The type of music you listen to is vital to how well it will work for your meditation practice, and which kind of meditation it will help you with. This article is here to walk you through different types of music and how each one helps your meditation practice. First, let’s start with some basics on what types of music are the best for meditation practices.

You may hear soft music these days when people talk about meditation. Music has been used by different cultures and religions throughout the ages. I was curious if it helps in meditation. So, I decided to conduct a study on this matter. In this article I will be discussing the reasons behind using music in meditation and will share with you my findings as well as insights gained from my study.

What type of music is best for meditation?

Well, it depends on what helps you focus. Is there a certain genre of music that would have a similar effect as meditation? I created this article to get answers to these questions.

Music has the power to get us in the mood for a new undertaking, or even to recall intimate moments of our lives. It often has a profound effect on our emotions and it can affect our feelings and emotions. Music can be used as an aid to meditation and relaxation.

Music is something that is a natural part of living. We listen to music when we are happy, laughing, working, and daydreaming. Listening to music allows us to connect with others and also with ourselves. Music can help us center ourselves while meditating. It can assist us by helping us feel more in touch with ourselves and our inner power, or energy level.

Meditation with music and nature sounds can open a unique doorway to relaxation

Meditation is a goal of so many people. But it can prove to be quite the struggle. That’s because trying to quiet one’s mind and clear it of distractions is easier said than done. One of the best ways to meditate is by listening to music, and I’m going to tell you why.

Meditation can be a stressful and daunting experience for newbies. But with the right tools, music, and guidance, you’ll discover the most relaxing side of meditation, and achieve your relaxation goals sooner than you think.

There are many different ways of practicing Meditation, but all of them involve being in an uninterrupted state of awareness. In other words, it is not possible to practice meditation if your mind is always wandering and thinking about things that have nothing do to with the experience itself. In this regard, music can be counterproductive because it is far too easy for one’s mind to get lost in a song, to forget why they are sitting still in the first place and whose advice they are supposed to be following. If you want to use music while meditating, it may work better if you choose some that works against the kind of distraction you’re trying to avoid. For example, instead of listening to a happy Beach Boys tune, a better choice might be ‘Ong Namo’ which is a slow and steady chant of the founder’s name. Unfortunately, this isn’t the only time when music can potentially distract an individual from following their chosen path but shouldn’t be considered an absolute rule. With proper mindfulness one can always focus their mind even while listening to music and maintain their concentration quite effectively.

First steps to Meditate with Music

Below are some specific guidelines to follow in order to effectively meditate.

Set up a crisp, clean, distraction-free environment.Have the phone off, the TV off (or at least muted), and the room temperature regulated (60-72 degrees Fahrenheit is optimal).Wear loose or comfortable clothing, and make sure you won’t be driving or interrupted for at least 15 minutes.Now that everything is set up, find a quiet place to sit comfortably. Play some soft music. You can use a headphone to cut off other noises.Some people prefer sitting on the floor and crossing their legs, while others like to sit in a chair with both feet flat on the floor.Take several deep breaths and focus your attention on your breathing.If you need help keeping your mind focused, listen to the music in your head as you inhale and exhale (one study showed that repeating the phrase “one” increased mindfulness and reduced mind-wandering).As you feel more relaxed, notice where you feel stress in your body.Is there tension in your back? Your shoulders? A headache starting? As you become more relaxed by focusing your attention on your breathing (and nothing else), slowly move your attention throughout each part of your body until you’ve noticed any tense parts that need relaxation.Finally, take some long deep breaths, hold them for a momentWe do have an extensive article (complete guide) on “How to Meditate” in this blog. Final thoughts

Whether you seek music as a way to wind down after a long, hard day of work or listen to music in order to work up a sweat during an intense workout, listening to music can elevate your mood and motivate you. Music is a great outlet for those who love to workout and stay active. There are some ways you can use your favorite playlist for the purpose of making music for meditation.

As you can see, music is an extremely powerful and versatile tool that has been used for centuries to promote physical, mental, and spiritual wellness.

About the author Debashis Dey Debashis Dey is a published author. Having spent five years in remote villages of Himachal and Ladakh region he gained insight into Meditation and Mindfulness. On return, he founded the Zen Lounge to provide simple and easy Stress Relief to people. He writes regularly on many websites like Thrive Global, Medium, etc. Debashis is a philanthropist, philosopher, and also a creative artist. You may be also interested in- Meditation For Sleep: How Meditation Can Help In Natural Sleep 21 Ways to Sleep Better for Good Health What Is Binaural Beats Aided Sleeping?  Delta Waves – Hidden Mysteries in Human Brain What is Theta State? Flute Music for Deep Sleep And Meditation « PreviousNext »

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What is Mindfulness Meditation? Why is it Important to Practice Mindfulness?

Mindfulness Meditation is a powerful tool that can transform lives. When you find it hard paying attention to the most important things – or perhaps you often see your mind wandering, to the past or the future, mindfulness meditation can help rest and settle the mind. 

Imagine a life filled with enormous clarity and calmness without a great deal of stress. If you are ready to experience the compelling way mindfulness empowers us, then this article is for you. Here we will discuss the many reasons why mindfulness meditation has tremendous benefits that exceed beyond calmness to treating heart conditions and a myriad of illnesses. We will also share the differences between mindfulness and meditation to understand the sweet balance between concepts that forges what we have as mindfulness meditation. 

What is Mindfulness Meditation?

Mindfulness Meditation is a mental practice that helps us slow down our racing thoughts, get rid of negativity, and reach a calm state in mind and body. Mindfulness combines mindfulness practice and meditation, giving us the fantastic benefits of paying attention. In contrast, meditation is a set of techniques that can help us achieve a heightened state of awareness and attention. 

Studies show that the wandering mind only leads to more stress and suffering. Therefore we must find a way to build calm into our day and become aware of the present. John Kabat-Zinn, one of the most popular western writers and the creator of MBSR (Mindfulness-Based Stress Reduction), defined mindfulness as ‘the awareness that arises through paying attention, on purpose, in the present moment, without judgment.

Mindfulness is all about being in the present

So, instead of letting our minds dwell in past mistakes, regrets, or negative perceptions of the future, mindfulness meditation helps us become aware of everything about the present – our bodies, minds, and even our immediate surroundings. 

Although there are formal practices of mindfulness meditation, we can practice it anywhere, at the grocery store, while taking a walk, reading a book, etc. We can calmly begin to notice the smells, sounds, and sights we experience with mindfulness meditation. 

Mindfulness Meditation is more than a hot trend; many studies and trials using different practice forms yielded positive results. Even the U.S Army has recently adopted mindfulness practice to help enhance military resilience. 

What are the different Mindfulness Meditation Practices

There are many different kinds of mindfulness practices to try, whether in a formal or informal environment. Some mindfulness training can come with other forms of activities such as Zen, yoga, or Tai chi. You can also add mindfulness habits to your daily life. Be sure to experiment with different mindfulness practices before settling on what you find most comfortable. So, you can get started with mindfulness meditation on your own or work with a structured program or teacher. No matter how you wish to begin, with consistency, you will achieve results in no time. Here are some tips to start your mindfulness practice:

Get comfortable

Consider using a quiet spot where you won’t be interrupted. You can turn off notifications on your phone and other smart devices. Ensure you are wearing comfortable and loose clothing that will not limit your concentration. 

Use a timer

It’s hard to concentrate on the present if you are concerned about using that 10 minutes break effectively without going overboard. A timer, preferably one with a soft-gentle ping, helps you focus on your meditation and let go of counting the minutes. Although a timer is optional to your meditation, it can be so helpful.

Baby steps

Concentrating for 30 minutes from the get-go can be very challenging. We recommend that you begin with short, bite-sized meditation sessions of about 5 minutes. In due time, you can increase your sessions by 10 or 15 until you are comfortable practising for longer sessions.

Give yourself a break.

It’s normal to find yourself getting carried away by thoughts when meditating; there’s no cause for alarm. All you need do is observe where your mind went without judgment and then gently return to your focus. Don’t be hard on yourself if this happens regularly. The art of returning to your focal point is also an act of mindfulness. 

Use an app

A mindfulness meditation app can also provide soothing sounds and guided meditation files to help you. An app is beneficial for beginners without knowing how to get their meditation practice right from the start. 

How can I do basic Mindfulness Meditation Practice

· Sit comfortably. You can sit cross-legged on the floor or sit in a correct posture and your feet firmly placed on the ground.

· Become aware of your breathing. Focus on the air flowing into your nostrils, feel your belly, and then go out of your mouth. Watch as your stomach rises and falls with each inhales and exhale. Pay attention to every change in your breath.  

· Now expand your awareness to take in the sounds and sensations around you without judgment. 

· As said earlier, the goal of meditation is not to stop your thoughts but to become more aware and take on an observer’s position. Notice and consider each thought or sensation without judgment. 

· Once you note those thoughts, gently bring your awareness back to focus on your breath as you inhale and exhale.

How to Focus on the moment

Mindfulness meditation demands a lot more than a session. It will help if you become mindful about everything you do to stay in the present and fully participate in your life. There are many forms of informal mindfulness such as mindful bathing, mindful eating, brushing your teeth, driving, doing laundry, doing the dishes, playing, touching a partner, walking, exercising, or doing other tasks you love. To become mindful about any of these activities, here are a few pointers to help:

How to Focus on the moment?

· Bring your focus to the sensations in your body as you carry out that activity.

· Observe how you breathe in through your nose, how the air travels to your belly and expands.

· Now breathe out through the mouth, stay in sync with each inhale, and exhale.

· Now proceed with the task slowly and with full deliberation and heightened awareness of how you respond to the sensations. 

· Engage all your senses. Notice every sound, touch, or sight and savour every bit of it.

· Whenever you notice that your mind has wandered away, take a moment to see the thoughts going through your mind. Next, gently bring back your awareness to focus on the present sensations. 

Other forms of mindfulness meditation practices:

1.    Body scan meditation: You can have this form of mindfulness meditation practice why lying down, but any posture that feels comfortable for you is enough for it. During this practice, you become aware of your bodily sensations, from your head to your feet, step by step.

2.     Movement meditation: involves focusing on your body sensations and breathing while carrying out physical exercises such as tai chi, qui gong, yoga, or any other physical mind-body exercise. Slow walking is also an excellent example of this practice.

3.    Sitting meditation: Also known as expanding awareness meditation, this meditation involves focusing on the order of your breath, sound, thoughts, feelings and then finally stepping into an open awareness where you are choicelessly aware of what’s most prominent in your consciousness.

4.    Loving-kindness meditation: Loving-kindness meditation often requires calling to mind good memories and reciting phrases that bring positive emotions to mind. This helps you get rid of negative emotions like anxiety, worries, and doubts. In contrast, it helps boost positive emotions such as joy and happiness. 

5.    Visual mindfulness meditation: You can also have visual mindfulness meditation practices which usually involve guided processes. Two main types of visual meditation include Mountain meditation and Lake meditation. Mountain meditation can help you become more centred, grounded, and stable. In sharp contrast, Lake meditation is about exploring the beauty and allowing the experience to happen as they are. Other forms of mindfulness meditation.

How Mindfulness Changes The Brain?

A study by Sara Lazar, a neuroscientist and Assistant Professor of Psychology at Harvard Medical School (HMS) and assistant researcher in psychiatry at Massachusetts, shows that mindfulness meditation can alter the brain’s grey matter and other regions responsible for emotion regulation, sense of self and memory. Therefore, mindfulness makes it easier for us to focus on present tasks instead of becoming carried away by worries and doubts. More recent studies have shown that mindfulness meditation can help slow cognitive decline even in people with Alzheimer’s disease. A 2016 study showed that people with Alzheimer’s disease using mindfulness meditation have the most robust improvements against those using other programs such as cognitive stimulation therapy, relaxation training, or no treatment. Another 2017 study also shows that mindfulness meditation can help older adults gain significantly better attention. 

 How Mindfulness Helps In Anxiety

The popularity of research on mindfulness comes from many studies showing that mindfulness practice can significantly reduce stress, anxiety and promote empathy and self-regulation. Mindfulness meditation also aids in treating eating disorders, obsessive-compulsive disorder, and substance abuse. Further research also shows that it can help treat depression, although those studies are in the early stages. 

This shows that mindfulness has a lot to offer, especially to many of us working in challenging environments and dealing with all kinds of pressures.

What are the Other Benefits of Mindfulness MeditationImproved wellbeing

Mindfulness meditation takes us to that state of peace and calmness that can contribute to a joyful life. When you are mindful, it becomes easier to enjoy life’s pleasures as they occur. It also helps you become fully engaged in the present, so you have a higher capacity for dealing with negative experiences whenever they occur. When you learn to focus on here and now, you find that it’s easier to let go of worries about the future or regrets about the past. You will be less preoccupied with concerns about self-esteem or success and more engaged with doing what’s necessary. 

Deeper Connections with others

Mindfulness meditation can help you forge deeper connections with others; by eliminating negative emotions and learning to respond to relationship stress effectively. It also enables you to develop the skill of communicating your feelings to your partner and positively express yourself in social situations. Studies have also proven that mindfulness is highly beneficial to dealing with couple’s conflicts and can act as a protective element against emotionally stressful effects of those conflicts. 

Boosts physical health

Aside from all of its mental benefits, mindfulness meditation has tremendous benefits to us physically. It can help people ailing from chronic pain, improve sleep patterns, lower blood pressure, and treat heart conditions. Mindfulness also reduces cortisol levels (stress hormone). If you also exercise, mindfulness can help you sustain energy and improve performance. Studies further show that meditation can aid athletes in recovering from injuries at a faster pace.

Improves immune response 

Our bodies often encounter disease-causing organisms as we go about our daily work. Typically, the body has troops of immune cells circulating in the blood. These cells spring into action whenever we come across those disease-causing organisms. Subsequently, the body’s natural immune system helps fight against these organisms. However, many of us have a lower immune response to disease due to stress and life pressures. In a research study, it was observed that mindfulness meditation increases many immune cells, especially T-cells. Furthermore, the study was carried out with patients with breast cancer or HIV. It was discovered that the improvements in immune response show that mindfulness can have disease-fighting capabilities by enhancing our natural immune response. 

Mindfulness and the heart 

Mindfulness meditation can help lower blood pressure and treat heart disease. One study showed that people with pre-hypertension had significant diastolic and systolic blood pressure reductions when they used mindfulness meditation.  Another study with people suffering from heart disease showed that mindfulness meditation could slow down heart rates. A more recent study published by the American Heart Association concludes that although research remains in the early stage, mindfulness meditation can become an adjunct treatment for preventing and managing coronary diseases. Besides treatment for ailments, research also shows that mindfulness can also be beneficial for a relatively healthy heart. A study shows that meditating can increase respiratory sinus arrhythmia with possible benefits of a better heart rate and increased chances of surviving a heart attack.

Are Mindfulness and Meditation the same thing?

We often use mindfulness and meditation interchangeably, but they don’t mean the same thing. Each comes with its unique practices and qualities that can lead you in different directions. Here are some fantastic insights to help you differentiate both of them:

·     Meditation represents a practice, while mindfulness is quality or technique. So we can say that meditation is a practice where one uses mindfulness or the focus of the mind on an object, activity, or thought to achieve a mentally clear and stable state. As a quality or technique, mindfulness can also describe a specific way of living which means you can eat, drink, act, think and live mindfully.

·     Meditation is also one of the many avenues to mindful living. Therefore we can think of meditation as a tool for developing mindfulness…

·     Meditation is also an in-depth practice, just like mindfulness. So we can have many forms of meditation such as Zen meditation, transcendental meditation, mantra meditation, and concentration meditation.

·     You should also note that mindfulness is only one aspect of meditative practice. Naturally, mindfulness helps you become more aware. However, concentration, which is another crucial aspect, is also vital to ensure that the mind does not wander inevitably.

·     It’s also possible to practice mindfulness without meditation. It’s even possible to practise mindfulness in a formal and informal setting. Informally, you can engage in mindful walking, mindful eating, and even mindful conversations. You can equally learn about mindfulness by using meditation apps, joining a community program, or reading a book. 

Concluding Thoughts on Why Mindfulness Meditation is Important

Mindfulness meditation practice is a beautiful activity and habit to develop. When you practice mindfulness meditation daily, you learn to slow down, pay attention, stop judging and start becoming engaged in the present. The most amazing thing you would enjoy about mindfulness meditation is that you can begin on your own. It’s a super-powerful practice that can transform your life in extraordinary ways. Be sure to experiment on different practices, and don’t forget to be mindful as you go about your day’s work. There are many different ways to practice mindfulness meditation. However, your choice will depend on your goals, preferred elements, and approach. No matter the method you choose at the end of the day, stay consistent, and in no time, you will reap remarkable success. 

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What is Spiritual Awareness or Enlightenment?

We often seem to understand what is meant by awareness, but how about spiritual awareness? The word ‘awareness’ has a vague and confusing meaning. We all seem to feel aware of being angry, sad, or happy.

But are we aware of these emotions? As Krishnamurti states, ‘we gain awareness, after feeling those things, not before or even during the moment.’

Spiritual awareness is something deeper – it is unveiling an extraordinary state of mind, going into a wider dimension much above self, without superficial understanding. It goes beyond the superficial awareness we gain through our five sensory organs. It’s a lot deeper than the thoughts, emotions, or perceptions of things around us.

What is the meaning of Spiritual Awareness or Awakening?

To understand spiritual awareness, we must first understand what we usually perceive. As said earlier, we might feel we know when we are happy or angry, but we only become aware of those emotions after the fact. This begins with our sensory experiences. The ability to tell the color of that mug, the hummingbird perching over the flower under the radiance of the sun, the ability to tell the different sounds around us, their various heights and depths, and then to feeling our bodies, all without preferences, comparisons, likes or dislikes. Thereby, we are gaining all that awareness without having any psychological involvement. Again, the next step is how we feel or perceive those things. This is what we call thought or emotion.

So, in the end, if we were to describe the mug in front of us, it wouldn’t mean the completely detached version but our emotional involvement with it. Sometimes, it’s easy to get carried away with those thoughts and emotions and confuse reality for that perception.

However, when we can become aware of those feelings and psychological responses, we’ve reached a higher depth of awareness: the awareness of our response to the mug. Often, we are unaware of this – we only see the cup through the response, which is a conditioned response. Then again, this psychological involvement will be defined by our memories and experiences. It is a prejudiced feeling, but also we often allow these conditioned responses to rule our awareness.

What is Spiritual Awareness or Awakening ?

Looking at all we’ve said, it becomes clear that there is no simple or straightforward answer to this question. In the general sense, spiritual awareness is about becoming conscious of ‘spiritual matters.’

The term’ spiritual matters’ is different for different people. It is, in fact, so vague a term that one or two people talking about it might not mean the same symbolic meanings.

To some, spiritual awareness is about connecting with one’s soup. To others is connecting with the divine through simulating the pineal gland in the brain or gaining the knowledge of what’s occurring within the incorporeal, spiritual realm.  For some others, it is achieving a profound inner change in their thoughts and way of being. To many others, it’s about gaining an understanding of life.

Still, there is no doubt, connecting with the spiritual is a real and profoundly fulfilling adventure.

So, despite the different sounding answers, there is a common goal that becoming spiritually aware strips away boundaries and unnecessary norms. It helps you reach out to the ultimate truth.

It brings awareness and knowledge of all things, removing all fragmentations and perceptions that divide us and our spirit.

It might bring to light diverse spiritual questions such as:

Who am I?Why do I feel a certain lack of something in my life?Is this all there is?Is there something better out there?

As your level of awareness grows, these questions will expand beyond you to the universe. I believe a better term would be ‘spiritual awakening’ as it becomes easier to relate with the process of being able to explore beyond our superficial awareness. For many, it begins with getting rid of exploring ourselves as individuals and more as being a part of a larger system. It brings to light an exploration of our entire being to become whole and unite our physical bodies with our spirits with a connected purpose.

We recognize that all things come from one source and, therefore, share a connection.

Therefore, spiritual awareness or spiritual awakening is about gaining an increase in conscious awareness. 

How To Become Spiritually Aware?

We all have that conscious awareness, but the difference of what level of awareness we can attest to have. This is different for everyone. So, we must seek to connect our superficial understanding with our subconscious mind to match living in a fully conscious existence and increase our spiritual awareness.

However, to reach that full awareness, getting to that level starts with gradual steps.  Awareness levels will also vary for different people. Becoming spiritually aware is also different for everyone.

Nevertheless, there are common signs that people who are spiritually awakened have. These people have a profound level of compassion, respect, and understanding for the world and the things in it. They can arise above feelings of despair, resentfulness, jealousy, hatred, and greed. They have an innate sense of peace, calmness, and above everything, a deeper understanding of their higher life purpose.

We must also know that the benefits of spirituality transcend beyond having higher control over our thoughts, perceptions, and emotions. It also positively affects our health, making us less susceptible to stress, anxiety, and depression.

Must One Become Religious To Become Spiritually Aware?

As said earlier, spirituality is different for everyone. That said, spiritual awareness is not linked to any religion. It transcends higher than the barriers of the norms and restrictions that define our religious affiliations and devotional practices. However, some people may often use religion as a vehicle towards obtaining that awareness.

Meditation As The Way To Become Spiritually Aware

Some religious practices may help with the process, but meditation appears to be the most useful and popular way. It helps clear the mind and gets rid of clutter. Meditation is highly beneficial for reaching that true and calm inner reflection without judgment or bias. It helps us get rid of fears and change our negative thought patterns. By changing these aspects, we can let go of those emotional stumbling blocks that limit our awareness.

Meditation also allows us to let go of material things, people, and other sorts of attachments. It gets rid of emotional ties that keep us bonded to unhappy experiences. Beyond that, meditation does not in any way mean we become isolated from others. In truth, it helps us achieve a higher level of fulfilment and contentment, so we can create our happiness and stop relying on others to feel worthy, loved, or complete.

Meditation provides the ultimate vehicle towards profound love and respect. Beyond that, it enables connections with the source and connections with the world. That way, we are better equipped to accommodate the world’s demands without drowning in them.

Yet reaching that level of awareness demands baby steps, which means you should be prepared for more stumbling blocks. That level of awareness will not depend on anyone, including mentors, leaders, or teachers, but ourselves. It’s not a process that can be rushed or forced. When we try to rush that awareness or aggressively pursue spiritual awareness, it only gets harder to reach.

Overall, seeking awareness and enlightenment will not make us neglect other activities and help us live a fuller life.

Signs Of Spiritual Awakening

Just as awareness differs for everyone, that’s how the signs also differ. However, there are many common symbols you can look out for. They might range from vivid dreams to changing sleep patterns and fluctuating moods and emotions.

Changes in energy levels are also a common sign as we might seem energized today and lethargic the next day. Our five senses will even appear different. We seem to gain extra abilities and perceptions, including telepathic communications with angels, spirits, and other people. We will achieve a higher level of intuition, including the capacity to astral project and an increment in healing powers.

At the bottom line, awareness is, when we stop filtering everything through our acquired knowledge and the notions it builds by focusing on the past or the future. It is when awareness of our individual self and gaining connections with everything else is concurrent and in total sync.

What is Awareness in Spirituality?

No matter where you on your journey- just beginning that search for spiritual awakening or have always been a traveler on the spiritual awareness path, your answers start within you. Though your teachers or mentors may guide you on your spiritual journey, it’s vital that you perfect a clear and intimate approach.

Perhaps, you’ve only paid attention to the process in the past without allowing yourself to have the time to gain the awareness. Now is the time to put aside all restrictions and limitations. Your journey and progress begin from rediscovering yourself as the spirit within us is already always yearning for that freedom.

We must let go of struggling with ourselves, so we can seek to become whole with clarity. We must allow ourselves to retreat from mundane tasks and allocate time when we can be still. Find that quiet environment that will enable you to change your direction and listen to your own signs and the signs of those before you. While you take on this part, the struggles may continue, but it becomes easier to discover your truths in time.

Final thoughts on Spiritual Awareness or Enlightenment

Your spiritual awareness is unique to you. To get there, you must take time to listen to your heart and the immense love for yourself and others. We must let go of the egos, perceptions, and the glamor of choice to truly connect within ourselves and, by extension, the universe.

Take time to meditate, as meditation offers a seamless path to empowering our spirits. When we let go of thoughts, emotions, and prejudiced perceptions, we can reconnect our physical selves with our spiritual being. We can fully observe our minds, spirit, and body. We can attain a sense of higher self without expectations. Then we have reached the height of full awareness, where we have profound freedom to be all that we want to be.

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Why Saving Trees is More Important Than Ever

Saving trees is synonymous to saving our planet. Trees provide food medicines, habitat, absorb bad gases and also maintain the water level.

Close your eyes and imagine the sound of rustling leaves, bird song echoing in a tropical rainforest, branches creaking, and inhale the scent of vegetation and moisture. Do you already feel more relaxed?

Trees are the oldest living guardians of the earth. Witnesses of our planet’s evolution, they represent the majestic bridge between the past, the present, and the future. They also represent nature’s gift to mankind and have always inspired humanity, providing us with powerful metaphors to guide our lives. As depicted by the tree of life symbol, our determination keeps us rooted in challenging times, our ideas blossom, and our resilience ultimately always bears fruit as we grow from our experience and connect with others. Deeply rooted in their wisdom, they observe in silence while providing for other organisms, supporting life on earth.

Trees are the oldest living guardians of our earth

While these majestic beings positively affect our lives in many different ways, from the air we breathe to the water we drink, we’ve put their very existence in jeopardy.

In this article, we’ll highlight the key role trees play in the ecosystem before deep-diving into how human activity impacts the forests and how we can all act at our individual level in saving trees.

Why Saving Trees is So Important

Forests are home to 80% of life on earth. From the depths of their roots to the top of their crowns, they are keeping our planet healthy and our earth alive. Some of the main ecosystem services trees provide include:

Absorbing Carbon and Providing Oxygen

Trees and forests are the most powerful natural barrier against rising toxic carbon and greenhouse gas levels. Indeed, trees have the ability to filter harmful particles and toxic chemicals from the atmosphere, effectively purifying the air and acting as ‘’carbon sinks’’. These natural superheroes can also absorb and store the carbon dioxide we emit as humans and use it to produce nutritious fruit, nuts, healthy leaves to feed other beings and release precious oxygen. In other words, they provide organisms with the fresh air and basic food they require to live. Besides, by sequestering carbon in their trunks, they help mitigate global warming.

The amount of carbon dioxide trees can store depends on the type of tree and the maturation stage, but on average, these fantastic living things can absorb between 2 and 21.77 kgs of Co2 per year. To put things into perspective, a large and mature tree can provide a day’s worth of oxygen for up to four people.

According to the World Health Organization, 9 in 10 people in the world breathe polluted air, thus increasing the risk of stroke and lung cancer and leading to over 7 million deaths every year globally. You probably get it by now; saving trees is critical to our survival as they’re the most effective way to purify our air and produce the oxygen we need.

Stabilizing the Soil:

Trees are a natural barrier against erosion, landslides, and avalanches, as their widespread root systems help to maintain soil stability. Indeed, trees’ root systems tie the soil layers together and give them the structure they need to both absorb and store water on a rainy day. Therefore far-reaching tree roots play a critical role as they prevent the rain from washing away the healthy soil we require to grow food.

Planting trees or saving trees near rivers and critical locations helps prevent soil and land erosion which can have devastating effect with melting of glaciers.

Saving Trees for Fresh Water Supply:

75% of the world’s freshwater supply comes from trees and forests, with 15% coming from the Amazon alone. Indeed, trees play a vital role in the water cycle. As mentioned above, healthy soil acts as a sponge absorbing the rain. Trees then pump water from the soil, which is then transported to the leaves. Evaporation from the tree leaves sends moisture up into the atmosphere, creating clouds and therefore triggering rain. What’s more, not only do trees create rain, but they also guide the water into streams, rivers, lakes, and underground water tables. Therefore, trees are the most efficient way to secure a vital supply of freshwater for drinking and agricultural purposes and to sustain all life on earth.

Providing Habitats:

According to the WWF, about 2 billion rural people, including 60 million indigenous people, depend on trees to survive as forests provide them with shelter, food, water, or a livelihood. Forests are also home to 80% of the terrestrial biodiversity on earth. Therefore, not only do trees provide food and shelter to millions of communities around the world, but saving trees will also help sustain millions of animal species and thriving ecosystems. As an example, a single mature oak can be home to as many as 500 different species of insects, birds, and fungi.

Saving Trees for Medicinal Benefits:

Plants and trees can produce natural medicines and help prevent or cure various common health issues and serious diseases. As an example, 70% of cancer drugs can only be found in rainforests.

Besides, while trees have tremendous benefits for the environment and can provide us with natural medicines, these majestic beings can also help heal people. Whether you’ve suffered rejection, failure, or loss, trees can help you heal. After all, human beings’ brains have developed in the lap of nature for thousands of years.

Indeed, a few studies have revealed that our brains behave differently in the forest. As a result, spending some time surrounded by trees and walking under the tree canopy can help reduce stress, blood pressure, cortisol levels and slow down your heart rate. A stroll in the forest can also help calm and soothe your nerves, alleviate stress, boost self-esteem, and reduce depression. As trees stand tall in the forest, they help you stay grounded and connect with your roots.stress, 

Human Activity’s Impact on Forests

While we’ve seen how critical trees are to our planet and to our survival as a species, human beings instead of saving trees have wiped out over 80% of the original forest cover on earth over the last two thousand years. From agriculture and ranching to logging and mining, human-driven deforestation is having devastating consequences on ecosystems, wildlife, weather patterns, and the climate. Tragically, each year, 15 billion trees are lost to deforestation and forest degradation.

Saving Trees from Unplanned Agriculture

Over 136 million acres of the Amazon rainforest (20%) have been lost so far, mainly to agricultural production. Unfortunately, according to a report published by Greenpeace, 80% of the world’s deforestation stems from agricultural production. The reason is simple; the world’s average consumption of meat and vegetable oil per capita has doubled since 1961. As a result, increasing global demand for food and, in particular meat, drives communities in search of a better life, to clear millions of acres of forest for cattle grazing, palm oil, and soybean plantations accelerating deforestation.

Besides, the tree destruction due to land clearing and farming activities leads to the release in the atmosphere of greenhouse gases once trapped in trees and contributes to global warming. It also leads to the degradation of the remaining forest including soil erosion, loss of trees and habitat for millions of species as well the permanent alteration of ecosystems, and the decline of biodiversity.

Saving Trees from Rampant Logging

Timber logging is responsible for approximately 60% of partial forest destruction and habitat degradation, driven by the rising demand for wood and paper products such as toilet paper. Indeed, according to National Geographic, a single person uses an average of 100 rolls of toilet paper every year, and global toilet paper production leads to the daily destruction of 27,000 trees. Unfortunately, the growing trend of luxury, quilted 4-ply tissue, is fuelling the use of virgin forest fiber, contributing to the destruction of old-growth forests such as the Canadian boreal forest. This critical forest covers 270 million hectares and, like many other forests on earth, plays a critical role in protecting our planet by sequestering carbon, purifying air and water, and regulating the climate. 

Therefore, in place of saving trees, human beings’ relentless need for economic expansion and comfort is destroying forests resulting in degraded ecosystems, affecting weather patterns, and threatening our very survival as a species.

Saving Trees from Wildfires

In 2019 over 38 million hectares of woodland and rainforest have gone up in flames globally. According to Greenpeace, over 8 billion tons of CO2 are released into the atmosphere due to wildfires every year, leading to global warming and more wildfires.

While wildfires can start naturally and have always existed, currently, 90% of them are due to human activity. These human-induced deadly fires are more intense, last longer, and spread faster as time goes. Indeed, from Australia and Indonesia to Siberia, Brazil, and California, the last few years have seen an increasing number of raging and uncontrollable infernos, sometimes turning into mega monsters fuelled by winds and drier weather conditions.

As trees burn, they release carbon dioxide and other greenhouse gases into the atmosphere. Not only does this drive a rise in temperature, but it also leads to decreased rainfall resulting in vegetation drying out. The combination of dryer vegetation, which provides easy fuel for fires to start and infernos to feed on, and the warmer weather leads to fast-spreading and uncontrollable mega-fires. These mega-fires lead to the release of millions of tons of Co2, thus feeding the cycle of fire.

Human-driven deforestation plays a key role in these infernos as farmers usually start fires to clear land for cattle and soybean production, sometimes setting the whole forest ablaze, as seen in Brazil with the devastating summer 2019 wildfire. When the forest goes up in flames, millions of species die, acres of ecosystems are wiped out from the surface of the earth, and our planet is in agony. As such it is of utmost importance we take adequate measures in saving trees from these kind of wildfires.

How We Can Act in Saving Trees

At the rate of the current deforestation, the world’s rainforests could completely disappear within 100 years. However, not all is lost, and we have the power to stop this human-driven destructive force and help at an individual level. Indeed, by implementing easy steps and tiny changes in your daily lives, you could help save the forest and protect the planet.

Reducing Paper and Wood Consumption

In a digital era, reducing your paper consumption has never been easier. Opting for paperless notes, enrolling in electronic billing, avoiding printing unless necessary, and switching to digital subscriptions are some of the easy steps you can take to reduce your environmental impact. Recycling and revamping your wooden furniture is another easy step you can take to reduce your carbon footprint. Besides, brands are now providing consumers with an increasing number of eco-friendly alternatives when it comes to paper products such as bamboo or recycled toilet paper. It’s also possible to purchase products that have been produced in a sustainable way and are not detrimental to rainforests. 

The Rainforest Alliance Certified seal, for instance, is awarded to farms and wood or paper-related businesses working in harmony with nature, in saving trees and the ecological balance while meeting stringent environmental and social criteria. You can find the list of Rainforest Alliance Certified products here.

Reducing Red Meat and Dairy Consumption

Beef production is one of the biggest contributors to deforestation and global warming. Indeed, cows release methane, a toxic greenhouse gas that’s 28 times more efficient at warming the earth than carbon dioxide over a period of 100 years! Including more vegetables in your diet, reducing your red meat portions, replacing meat with beans or lentils, or adopting a flexitarian diet are all easy steps you can take to help slow down global warming and restore habitats. Besides, it’s good for your body, the planet, and your wallet. Be Vegan which will sure go a long way in saving trees.

Purchase Certified Sustainable Palm Oil Products

Over 27 million hectares of palm plantations cover the surface of the planet leading to the destruction of habitats and devastating consequences on the climate. While not buying products containing palm oil can prove disastrous for communities who rely on it for their livelihoods, buying products made with sustainable palm oil is an easy step you can take in order to reduce your carbon footprint. Indeed, purchasing products with the Roundtable on Sustainable Palm Oil Certification (RSPO) label is a great way to ensure the products you’re purchasing have been made using sustainable practices and don’t come from the destruction or degradation of rainforests. 

  Sign Petitions on Change.Org for saving trees

Change.org is a platform allowing you to quickly identify and sign current petitions pertaining to deforestation issues. Some of the current petitions include Stop Deforestation, Stop Amazon Deforestation, or Trees Matters Too. This is a free and easy way to help protect thousands of acres of rainforests, thus saving trees and it will only take a minute of your time.

Donate to Tree-Planting Charities

According to the Institute for Atmospheric and Climate Science, planting billions of trees is the best way to absorb the tremendous levels of Co2 emissions humanity produces every day, mitigate climate change, and restore ecosystems.

There are quite a few trustworthy organizations committed to fighting against deforestation and protecting ecosystems and natural habitats such as rainforests. They allow you to choose the amount you want to donate, so there is no contribution too small. 100% of the donations are used for conservation efforts. Planting a tree is almost synonymous with saving trees.

Rainforest Action Network, One Tree Planted, Sankalptaru and  WWF are some of the charities committed to restoring natural habitats and helping our planet flourish once again. Planting trees has become vital to ensure a healthy planet for future generations, and these organizations’ conservation and restoration efforts are critical.

At Zen Lounge, we have integrated Saving the Planet through meditation within the App. As you relieve stress using the app, the earth will get relieved of CO2. For every Premium member ( with a subscription of as little as 1.99 US$ per month) we plant a tree. And as you keep using the app with daily meditation we plant more trees. Download the app today and together, we can make the world a much better place.

The time to plant a tree is now!

Scientists agree that we’ve reached a tipping point, and immediate action is needed more than ever for saving trees. The earth is our home, and nature is our soul. Relentless consumption and lack of consideration for how we treat our forests is destroying the planet a bit more each day in a soul-devouring process. We need trees and forests to survive physically and thrive mentally as they provide us with food, air, water, inspire us, and give us courage, strength, and wisdom. Therefore, let’s take action to protect the majestic guardians of the earth and help them thrive once again, one step at a time.

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How to Plant a Tree and Make the World a Greener Place

Plant a tree – not only for fruits or shade or for birds to make a nest but to help clean the air of CO2. Plant a tree to help make the earth a better living place and, in the process, leave something behind for future generations. Earth is our home, but every day, we destroy the forest, pollute the environment, extract minerals just for feeding our greed without thinking of the irreversible damage. It is like drilling a hole in your boat… it is like setting fire to your own house. A simple act of planting a tree by each of us can make the world a much better place. 

From a single tree we can grow a forest Plant a tree before its too late

When we think of aging well, we may think of wine. After all, the adage tells us to ‘age like a fine wine.’ But if we were true to age well, we should follow the example of trees. The aging of trees is indeterminate: they’re always growing, and it’s a cyclical process. Year on year, they shed the old and rejuvenate with fresh life and vigor.

Wrapped as we are in a world so enamored with ever-increasing, ever-unattainable growth, it would stand us in good stead to take the example of trees more often. Like trees, we should shed what is no longer working in our lives instead of trying to accumulate more and more until – if you forgive the pun – we can’t see the forest for the trees.

But there will be no forest (literal or metaphorical) to see if humans continue on the destructive path of deforestation we currently find ourselves on. Trees serve a multitude of purposes to the planet and all who inhabit it – including us! From shade and shelter to food and fine views, we cannot underestimate the importance of trees. Remember: trees are the lungs of the Earth. By absorbing carbon dioxide, removing and storing carbon, and releasing oxygen back into the air, trees give us air to breathe. 

They’re also vital in conserving water, preserving soil, and supporting wildlife. Plant a tree in your garden, and butterflies will visit you. Birds will have a home. Bees will buzz. And just like trees: birds, butterflies, and especially bees are integral to our survival. 

Trees are good for physical and mental health

But greening the world isn’t just about forests and gardens. Their purpose and place extend into the city as well. Trees improve air quality by removing dust and air pollutants, making them especially important in urban areas choked by smog and exhaust. By planting trees in cities, we improve not only their air quality but also their aesthetics. 

Trees also help reduce glare, hide unattractive sites, and muffle the sound. By planting trees over and around buildings, a cooling effect is provided, minimizing the need to cool homes and offices artificially. All these aspects work in tandem to reduce our carbon footprint, thus combating human-induced climate change, taking a step to set our minds at ease by helping us put the brakes on the planet’s destruction.

Trees contribute to our mental wellness

Trees advance our mental wellness. In a fast-paced, high-stress, urban-centered world, we can use whatever mental breaks we can get. That break can be as simple as making our lives a little greener. Since trees do so much for us, including being spiritual teachers, it’s good to give a little something back to nature – and it can be as simple as stepping into your backyard and planting a tree. 

Just as walking through nature or merely seeing a little more green in your life can increase mental wellness, planting a tree can do the same. It gives you purpose and makes your house feel more like a home when you invest time, patience, and love into it. 

How to plant a tree ? - getting started

Planting a tree is a great project to take on alone if you’re looking for a little ‘me time,’ but it can be just as important and fun as a bonding moment with a loved one. Whether you’re going solo or doing teamwork, here are a few tips and tricks to bear in mind when planting a tree. .

Get potted or container trees from a nursery or plant seeds or pips (such as lemon trees). Consider the function and location of the tree. Trees create shade and shelter, so they’re great for hot, sunny spots. Bear in mind that planting over a pool will ultimately create shade, causing the water’s temperature to drop. Trees grow up and out, so be mindful of planting trees in areas where they may uproot pavements or paths. Bear in mind what the trees shed, e.g., leaves, fruit, seeds. You do not want to plant a tree over a driveway if it’s going to shed flowers and seeds onto cars that end up staining it; or over a pool, where it will shed leaves into the water. Dig a proper planting hole, ensuring it is the right depth. When replanting a potted plant, make sure the hole’s depth and diameter are the same as the container.  Tree planting is great satisfying exercise Remove grass and weeds from the planting site.Break up the soil around the hole.Backfill the hole with the soil you removed.Create a ridge around the base of the tree to contain water and channel it to the roots.Eliminate air pockets.Add mulch. Water properly. Please make sure the roots are not dry but bear in mind that they must not become water-logged either.Consider staking carefully. Bear in mind the tree’s root ball, trunk size, strength, and wind direction. Do no stake a sturdy tree. Trees should be able to stand on their own after a year.Do not fertilize during the first year. 

Sometimes it is as simple as throwing food waste (such as old lemon pips) into the garden and seeing what happens. Again, it is also a great way to manage food waste. Unabated and mismanaged clearing of forests and reckless and irresponsible food waste management contribute to human-induced climate change. You can play your part in combating climate change by planting a tree and using food waste for your garden. You can even use the garden and food waste to create your own mulch or compost!

If you don’t have a garden or don’t want to start a tree-growing project alone, join a group or organization focused on greening your neighborhood or other urban areas. You’ll meet people and make friends, all while greening the world and creating a sense of unity and purpose within a community.

Zen Lounge helps you plant a tree

Zen Lounge helps you plant a tree. For every member Zen Lounge plants a tree and as yo progress with meditation more trees are planted in your name. You get a certificate which you can display and share. The power of meditation can make this world green. Contact us to know the exact date of launch.

Planting trees is also a great project to take on with kids. Not only is it educational in teaching them about the importance of trees to humanity and the planet, but it encourages an appreciation of and respect for nature—all this while allowing them to invest in nature and their futures.

Greening the world by planting trees teaches us (not just kids!) the value of time, patience, and appreciation for the world around us. In a fast-paced, high-stress world, we need any opportunity we can take to ‘stop and smell the roses’ or, in this case, to plant a tree and make a greener world so that when we grow older, we’ve not just aged, but aged well.

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27 Mental Health Quotes – Positive and Inspirational Quotes with Images

Let’s talk about some positive and inspirational mental health quotes that can shed light on the struggles and issues facing those with different mental health problems.

It’s often challenging to explain the struggles of those with mental health issues, especially for those who do not suffer or have suffered from it. We’ve compiled a list of motivational mental health quotes, from celebrities, authors of repute with insights on their meanings for some to inspire and help you understand your feelings better. These quotes clarify the experiences you often face while letting you know that you are not alone in your struggles.

“There is hope, even when your brain tells you there isn’t.” — John Green (Turtles All the Way Down)

It is easy to underestimate our minds’ power, the subconscious, and its eternal flow of thoughts, which can lean towards the positive or negative. John Green’s quote shows just how easy it is to overthink a pressing issue or become obsessed with adverse circumstances. It shares how such thoughts can ring loud and clear, overwhelming us with feelings of depression and hopelessness. Still, John Green’s inspirational mental health quote equally help us know that despite the scale of the impact all we’ve been through, every kind of help is out there.

“If we start being honest about our pain, our anger, and our shortcomings instead of pretending they don’t exist, then maybe we’ll leave the world a better place than we found it.” – Russell Wilson

Russel Wilson’s words shed light on our inherent ways of masking our pain, anger, and shortcomings, limiting us. His words lay bare that when we let go of that mask, to live honestly, and embrace true healing, we can begin to heal. By being authentic to ourselves and the world around us, we bring more to relationships, among others, thereby making a more significant impact in the world.

“There is no standard normal. Normal is subjective. There are seven billion versions of normal on this planet.” — Matt Haig (Reasons to Stay Alive)

Matt Haig talks about society’s conception of normal, which is ridiculous, and nothing compared to our individual lives. His positive mental health quote shed insights that all of us – about seven billion is indeed normal in our own way. We face different circumstances. We like love and move differently. What is defined as normal by one person can be the exact opposite for the next person. The same applies to traits, perceptions of reality, self-control, productivity, self-esteem, self-knowledge, and perception of reality. So, there’s no such thing as normal because we are all different shades of ordinary.

“Mental health needs a great deal of attention. It’s the final taboo and it needs to be faced and dealt with.” – Adam Ant

“It’s okay to feel unstable. It’s okay to disassociate. It’s okay to hide from the world. It’s okay to need help. It’s okay not to be okay. Your mental illness is not a personal failure.” — Anonymous

It’s essential never to see your mental issues as some sign that you have failed in a way. We are all human, fighting different challenges, so whether yours is your mental health – it is awfully important to take steps to deal with it. Never allow feelings of embarrassment, shame, fear, or the unfortunate stigma from society; stop you from seeking the right help. Whether you face common issues such as depression, anxiety, or rarer conditions, speak to your doctor immediately. Early detection makes a difference. Still, regardless of how long it will take to heal, one baby step after another makes the most impact.

“She is beautiful piece of broken pottery, put back together by her own hands. And a critical world judges her cracks while missing the beauty of how she made herself whole again.” – J.M. Storm

“Healing takes time, and asking for help is a courageous step.”  -Mariska Hargitay

We must realize that asking for help is a beautiful and courageous step. However, it is not going to be as simple as popping a pill for a headache. We are embarking on a journey filled with discoveries, setbacks, ups, and downs. 

It’s essential to trust in the process and focus on the journey instead of the results – and that’s what Mariska Hargitay means with these inspirational mental health quote. No matter how small, every milestone is progress, and the most significant improvement we will ever make is that courageous step to get help.

“Not until we are lost do we begin to understand ourselves” ― Henry David Thoreau

“You don’t have to control your thoughts. You just have to stop letting them control you.” – Dan Millman

Becoming a master of our thoughts is often a troublesome challenge. It’s significantly worse for people with mental problems. Yet, the brain is programmed to repeat all sorts of thoughts – negative or positive. Therefore, you don’t have to strive towards completely controlling your thoughts. No matter how twisted your thoughts threaten to distort reality, you must know that they are a part of life. But you can take steps to improve them and stop them from taking over you. Be aware, be prepared, and ultimately remember that you have the freedom to choose how everything, including your thoughts.

“Unfortunately, we force people to break the law to get any mental health treatment.” – Pete Earley

It’s a horrible reality that people with mental health struggles often overlook their issues. They usually only get the help and attention they need after being pushed past their limit. Usually, they have to commit a crime or break the law to get the treatment they need. However, we must not let such things be our reality. It’s better to take the steps early enough to seek treatment.

“Living with anxiety, turning up, and doing stuff with anxiety takes a strength most people will never know.”
― Matt Haig

Anxiety leads to a crippling and intense fear that stops us from doing even the things we enjoy. That debilitating feeling can scramble the brain, making us feel trapped, stuck, and out of control. All that prolonged, challenging, overwhelming emotional exhaustion is so intense that when we do the things we have to do, people may never really know the amount of courage and strength it took to do it. A great inspirational mental health quote to share!

” What people never understand is that depression isn’t about the outside; it’s about the inside.” — Jasmine Warga

When people hear about a friend with depression, they often begin to think about that friend’s worldly goods, which are supposed to stop them from feeling depressed. People often forget that depression often happens without a cause. No amount of physical gains can make up for that overwhelming feeling of hopelessness. The only right step is to seek treatment that focuses on healing from the deep within us.

“Stress, anxiety, and depression are caused when we are living to please others.”
– Paulo Cohelo

“Some of the most comforting words in the universe are ‘me too.’ That moment when you find out that your struggle is also someone else’s struggle, that you’re not alone, and that others have been down the same road.”
– Anonymous

An anonymous yet on of the most positive quotes on mental health. It is uncomfortable to share our struggles, failures, and moments of weakness, especially when it is about our mental health. 

However, sharing helps us gain comfort from those who have gone through the struggles we face or are currently on that path. That way, we can find great peace in the empathy and solidarity that comes through strength in numbers. Sharing our struggles will not only help us, but others are going through a tough time. Sharing will also make us stronger. It will also instill a sense of gratitude alongside a greater perspective on how hard we are working to build a better and more fulfilling life.

“To think too much is a disease.”
— Fyodor Dostoyevsky (Notes from Underground & The Double)

“I’ve run my whole life – for more than exercise, for mental health.” – Wendelin Van Draanen

We know that our mental health and physical health are separate entities. However, they are deeply interlinked, and the negative effects on one directly impact the other. 

Studies have shown that mental health issues, regardless of their severity, can lead to poor decisions and make it difficult for our bodies to fight off chronic conditions. Neglecting our mental health can even lead to severe health complications such as obesity, asthma, high blood pressure, heart disease, gastronomical problems, and premature death. 

“What does your anxiety do? It does not empty tomorrow of its sorrow, but it empties today of its strength. It does not make you escape the evil; it makes you unfit to cope with it if it comes.” ― Raymond L. Cramer

“Being able to feel safe with other people is probably the single most important aspect of mental health; safe connections are fundamental to meaningful and satisfying lives.” — Bessel A. van der Kolk (The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma)

We need strong supportive relationships to boost our mental health. When we have people who can fight for us and give us the attention and help we deserve, it becomes easy to seek healing for the problems we face. We need people who can root for us while keeping us accountable to our goals. Therefore, it is vital to get rid of negative relationships and work hard towards building more meaningful friendships. Friendships are the most valuable connections. They help us feel grounded and provide the foundations to cope with the problems life throws at us. This is also one of the most famous inspirational mental health quotes worth sharing.

“Often it’s the deepest pain which empowers you to grow into your highest self. “
– Karen Salmansohn

“The acknowledgment of having suffered evil is the greatest step forward in mental health.”
― Stefan Molyneux

” Sometimes our own needs and desires must be expressed, even at the expense of shattering the image others have created of us.” -Sean Wolfe

When we let go of the need for acceptance, approval, opinion, recognition, acknowledgment, and praise for every single thing we do, we learn to own our actions. Although it’s okay to occasionally seek help from others, sober realization leads to profound unfulfillment and depression. It’s often better to strike a balance and know when to take healthy and constructive feedback. In other instances, it is even better to build your self-worth by expressing your needs and desires regardless of how others see us.

“Out of all the things I have lost, I miss my mind the most. “
– Mark Twain

“It’s the idea that people living close to nature tend to be noble. It’s seeing all those sunsets that does it. You can’t watch a sunset and then go off and set fire to your neighbor’s tepee. Living close to nature is wonderful for your mental health.”
— Daniel Quinn 

“What mental health needs are more sunlight, more candor, and more unashamed conversation.” — Glenn Close

 

Our mental health demands that we take holistic steps to treat, manage, and sustain it. It requires physical management through exercise, diet, and other healthy habits. It also requires that we be more open and honest about our feelings. It is better to learn and take up better ways to deal with the pain or hurt we feel.

Healing starts with accepting that we are vulnerable, hurt, and in pain. Therefore we should always speak up without fear or favor, as suppressing our thought and opinions lead to a great deal of strain on our emotional health.

“But pain’s like water. It finds a way to push through any seal. There’s no way to stop it. Sometimes you have to let yourself sink inside of it before you can learn how to swim to the surface.” — Katie Kacvinsky

It’s often tempting to mask our pains, feelings, and emotions. But when we hide them, we only make things worse. Occasional suppression won’t cause any issues, but we must work through them in healthy and productive ways. 

We are hiding our pain because we don’t want to show weakness, or lack of confidence can profoundly affect us in many ways. It can stop us from developing healthy bonds with others and lead to emotional build-up, eventually bursting. 

A 12-year study in 2013 also suggests that emotional suppression can lead to early death, and contribute to other issues such as high blood pressure, heart problems, diabetes, sleep issues, and many more. 

“It’s up to you today to start making healthy choices. Not choices that are just healthy for your body, but healthy for your mind.”
— Steve Maraboli 

“Being able to be your true self is one of the strongest components of good mental health.”
– Dr. Lauren Fogel Mersy

Concluding thoughts

These inspirational mental health quotes create that incredible feeling within you that you are not alone in your sufferings.

Regardless of the mental health issues you face, use these mental health quotes to rise from it all.  With these positive and motivational quotes, you can better understand your feelings and take more detailed healing steps.

The post 27 Mental Health Quotes – Positive and Inspirational Quotes with Images appeared first on Zen Lounge - Meditation & Stress Relief App.

Zen Music App – For Meditation, Focus and Stress relief

Feeling anxious, stressed, or depressed? This Zen music app is quite useful for stress, meditation, sleep, and focus. Yes, Zen Lounge is a free Zen Music App with selected soothing and relaxing music, creating the perfect natural ambiance at home. If you have not used this Zen Music App, then go ahead, give it a try.

Music has many incredible benefits for stress and overall health. Music can lift your mood, slow your breathing, and alleviate stress. Besides music, meditation is also a great strategy that can help you achieve all of these benefits we listed, plus building resilience towards focus, alongside many others.

Combined, music and meditation can drive up the positive benefits of both, bringing you a vast range of positive services that improve your life and wellbeing. While there are many who will vouch for guided meditation but meditation as such has no rules and neither does it require any guidance.

Meditation is like driving a car but not on a city street - where you follow rules, signals, speed limits. Meditation is off-road driving where you make your own path and drive as per your own rules and as a result your enjoy both the drive and the journey !

Debashis Dey

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Features of a Zen music App

This particular Zen music app provides an outstanding balance between soothing sounds and meditative practice to help you deepen the positive benefits of music and meditation.

A reason why, over the past couple of years, Free Zen music apps like Zen Lounge are becoming quite popular as they provide an almost magical cure against many life ailments. They help you steal a few minutes of Zen to reach contentment even in the face of uncertainty and chaos.

Zen Lounge presents a plethora of features that can improve our mental wellbeing and enable us to enjoy life and understand ourselves better, from Zen melodies to soothing atmospheric and nature sounds.

When trying to find the right app, you may wonder about its unique components and how they can benefit your individual needs. Therefore, in this article, we’ll talk about the Zen music app’s benefits to help you choose the right app to reduce stress, restore energy, and transform your life.

Zen Music App For Creating Unique Soundscapes

It is important to note that we all have individual preferences regarding the music we listen to, including music meditation sounds. So, the Zen sounds for one person may not necessarily work for the other. Even so, we all feel different things throughout the way, affecting the ambient choices that would help us relax.

That’s why the first step when using the Zen Lounge app is to select your mood from over ten different choices, including meditation, healing, Zen, mindfulness, forest, hills, romance, sleep, relaxing, and inspiration. Once you make that selection, you can set the time to enjoy that zen sound from 5 to 12 hours, making it perfect for use all day and night.

Furthermore, this Zen app will allow you to mix between one, two, or three nature sounds and adjust volumes to create a custom mix that is most suitable for you. In the end, you can create a unique soundscape for every event with all your wants and needs brought to life in that perfect mix.

Mix over 20 Sounds and create the perfect ambiance

Furthermore, this Free Zen music app will allow you to mix between one, two, or three nature sounds and adjust volumes to create a custom mix that is most suitable for you. In the end, you can create a unique soundscape for every event with all your wants and needs brought to life in that perfect mix.

Zen Music App For Meditation

As said earlier, meditation helps you improve concentration, mood, stress, and regulate emotions.
Although you can practice meditation without music, some find using a music app a more effortless way to cultivate positive emotions and control actions.

With the meditation mood that the Zen lounge app provides, you can quickly set the pace for your meditative practice without fuss. In truth, Zen Music apps are one of the easiest and accessible to sustain your mindfulness regimen. The app has a meditation timer too, which helps keep track of your daily progress. However, you can always choose to set a separate duration for a particular session.

It also comes with a great collection of ambient and nature sounds, including rain sounds, wind chimes, bell sound, river sound, bird sounds, etc., and atmospheric sounds like the river, waterfall, wind, and a few others. That way, you can create the proper ambiance using chirping birds, lapping waves, babbling streams, and many more to focus on thoughts and sensations.

All sounds on this free Zen music app has a predefined objective to meet your relaxation needs. Therefore, it helps you gently direct your attention to the present moment, the sound of music, and the feelings that the music evokes in your body.

Whether you enjoy calming sounds, deep breathing exercises, this app can ramp up the benefits of your daily wellness regimen.

Zen Music App for Mindfulness

The Zen Music app can help your mindfulness practice so you can observe as your thoughts and worries fade away. It provides a vast range of sounds, giving you the flexibility to develop your mindfulness practice in any direction. 

Zen Lounge provides many sounds inspired by Buddhist meditation practices among many scientifically-proven mindfulness techniques. 

 With these sounds, you can seamlessly develop your mindfulness habits to experience a better quality of life and improved health. That way, you can look forward to a life filled with peacefulness and happiness.

For Stress-relief And Sleep

With the vast range of soothing nature sounds & calming melodies, you can drift off to sleep effortlessly using the Free Zen music app. Every sound helps promote anxiety relief, stress relief, and can foster balance internally to eliminate insomnia. Again there are proven studies that zen music apps can help calm the mind to reduce stress levels, anxiety, depression, and insomnia. Relaxing music directly affects the parasympathetic nervous system that makes the body relax and prepare for sleep.

Download the Zen Music App

Furthermore, listening to meditative music can counteract the effects of stress and help you become resilient to future stressful events and circumstances.

Therefore, they help you achieve high-quality night sleep with minimum effort. All you have to do is select the mood, choose your sounds and time duration, to relax and rejuvenate the mind.

For Inspiration, Focus and Studying

Soft, soothing sounds can make it easier for you to study, take tests, or even indulge in creative work. This simple benefit is also known as the ‘Mozart effect‘ – scientists discovered that listening to Mozart’s Sonata for 10 minutes drove better spatial reasoning skills making it easier to concentrate and be productive.

This zen music app can also provide that overall effect, creating ambient music, a gentler tone-based sound, often comprising nature sounds. The happy tune makes lackluster tasks seem more satisfying. It’s almost impossible to focus and study when the people around you are talking, laughing, or doing some activity that keeps making your mind wander away. 

Other Benefits of Zen Music App

When you get rid of stress and can easily relax, there are many more positive benefits to enjoy regardless of the circumstances. Therefore, using a zen music app has many profound effects. Research shows music can help cancer patients and children with ADD, ward of depression, manage pain, promote movement, and ease muscle tension.

Other studies also show that music therapy is a safe and low-risk way to reduce anxiety, and depression, especially for people suffering from stroke, dementia, and Parkinson’s disease. 

The therapeutic effects of music powerfully stimulate brainwaves, making it easier to remain in a calm, meditative state. Research shows that when this habit becomes consistent, the brain finds it more comfortable to shift independently. Therefore, music can provide lasting benefits to your state of mind.

Research equally proves that music drives higher learning and listening performance. Furthermore, it improves memory and processing speed, making it easier to learn and assimilate. Music can even boost your mental performance all-around.

Studies also confirm that music’s psychological benefits can be beneficial when trying to lose weight. It makes it easier to relax and comfortable when consuming food, making it easier to become aware when you begin to feel full. 

 Music remains an excellent happiness booster, stress reliever and should be incorporated into your daily life as you age through the life cycle.

Concluding Thoughts

Finally, the Zen lounge App can help your aspirations towards becoming a ‘Zen master.’ These levels include Little Buddha, Buddha Junior, Samurai, Daimyo, Shogun, and Zen Master. The levels increase as you progress, and you get a badge on your profile page, which you can share on social media.

Zen Lounge App - Select any Mood - Mix Nature Sounds, Adjust Levels, Set a Duration and enjoy your own

Taking on such a challenge can help you build a sustainable meditation practice while remaining competitive. Also, meditative practice benefits don’t come after only a few sessions but with consistency and focus. So it would be best if you had more than a few sessions, and the levels in this Free Zen music app will guide your growth and progress effectively.

Nevertheless, this app is for individual or family use, with minimum ads that will not interrupt your practice. You can also opt for the paid version with a one-time nominal fee of $1.99 to eliminate ads and unlock a great list of sounds.

Overall, the Zen lounge app will cater to your well being with a vast range of relaxing sounds. Whether you are looking to cultivate a positive outlook in your life, a path to get rid of stress, amplify relaxation, or merely enjoying zen music sounds, this Zen music app is a great selection.

The post Zen Music App – For Meditation, Focus and Stress relief appeared first on Zen Lounge - Meditation & Stress Relief App.

Loving Kindness Meditation – Metta | Practice and Benefits

Loving kindness meditation focuses on self-care, empathy, and kindness to oneself and other people. The aim is to reach a state of emotional purity devoid of hostility against self or another. It is also called Metta meditation. Metta is a Pali word for benevolence and kindness. 

Life hits us with so many tasks and challenges that are sometimes beyond our control. From the moment you wake up in the morning till the time you go to bed at night, you get to encounter lots of chaos, noise, and stress. And this makes it increasingly challenging to maintain stable mental health.

Due to the changing daily challenges and stress, more and more people are beginning to resort to meditation to seek stability. A few use it to maintain individual or collective sanity, preserve their sense of meaning, deal with stress and insecurity. While others use it to preserve their humanity, the chaotic world does not erode the emotional values they hold dear.

What is Loving Kindness Meditation or Metta ?

According to Dhammapada, “Hatred cannot coexist with love and kindness. It dissipates when supplanted with thoughts of love and compassion.” 

People who practice loving kindness meditation can forgo self-judgment and forgive more easily. They also reach a stage of self-acceptance and connect with other people with less rigor. In this article, we will discuss the practice of metta meditation or loving kindness meditation and how it can benefit you and the people around you.

At the moment, you may not understand how other people can benefit from you sitting in isolation and focusing on breathing. But in actuality, what this act does is that it trains your heart to be kinder, more compassionate, and less judgmental of yourself and the people around you.

Ideally, the human heart is naturally compassionate. Due to worries, frustration, mental chatter, anger, resentment from the past, and many other factors, this kind of kindness becomes obscure and almost inexistent. You may even, at some point, forget that you have these qualities due to the overwhelming effect of the greater forces beyond your control.

Loving kindness meditation aims to return us to that default state of love and compassion, to that state of emotional purity devoid of hatred against anyone.

How to Practice Metta or Loving Kindness Meditation

The core principle of loving kindness meditation is to generate kind feelings and compassion for yourself and then extend it to other people. According to different Buddhist traditions, there are various ways to practice loving kindness meditation. Still, each method depends on the same core principle.

Feel the Inner Love - Try this Guided Loving Kindness Meditation - 15 min


























Here are simplified steps of practicing loving kindness meditation:

First, find a quiet place to meditate, and choose a comfortable style of posture.  You can practice loving kindness meditation while sitting, standing, reclining, or even while walking. It’s best to choose whatever position works best for you. But for most people, sitting is the default choice of posture for meditation. Unlike walking around, for instance, which requires pacing and being alert of your environment, sitting is more relaxing. However, you can practice metta meditation anytime, anywhere. You do not have to pace around or pay attention to your immediate environment.

Close you eyes

After you have settled into a comfortable position, you have to close your eyes. Within the next few minutes, clear your thoughts and relax any tight spot or disturbing thoughts running through your mind. By relieving yourself of these thoughts, your mind begins to relax and open up. If your body or mind is tired, you may need to rest for a while, do some gentle stretches, look at some serene images like gardens, waterfalls, or stay in a quiet room to relax.

After clearing your mind, the next step is to choose words that resonate with you and the state of mind you want to achieve. For instance, you may start thus: 

Wish yourself all the good things you desire – happiness, love, good health, success, and prosperity. And the ability to handle stress and not have it overwhelm you. Say words like: “May I find happiness; may I live in good health, and not have any injury; may I become prosperous.” Wish yourself a life devoid of stress, anger, resentment, and envy. Affirm this by saying: “May I not allow anyone to get me angry today—May I not overthink things and become frustrated. Wish yourself compassion, joy, and kindness. Say: “May I be thankful for everything I have. May I not have reasons to dwell in regret but rejoice over the little things.” Wish yourself growth and progress. Say things like: “May I become more kind to myself. May I grow in wisdom and become more skillful. May I become more patient and in control when I’m busy.” 






















Understand why you wish yourself these kind wishes first before anyone else

Many people do not easily say kind words to themselves. In some cases, people prefer to say these kinds of wishes to others. Sometimes, they hold some resentment against themselves. Simultaneously, in other cases, they don’t think it is necessary to personalize kind wishes.
If you fall into this category, you need to change that mindset and begin to wish yourself well. As the saying goes, charity begins at home. If you can’t show yourself kindness, it is almost impossible to show others loving-kindness with sincerity.

Loving kindness is like a burning lamp. If you remove the fuel or energy source, the light will go off. Similarly, if you don’t show yourself love, you won’t have any affection to give to others. Even when you try to show others love, it won’t seem genuine. Also, only a heart filled with love and compassion for self can show kindness to others because you can’t give what you don’t have.

Extend your kind wishes to your loved ones

After you have wished yourself well, it is time to extend the kind wishes to your family, friends, loved ones, and people you admire. Spend the next few minutes repeating the same wishes you have for yourself, but this time, bearing these people in mind. Ensure that you only send loving-kindness to the living. Sending it to the deceased may evoke some sad emotions that would ruin the purpose of the practice.

Check your posture and relax any tight spots

In between sending good wishes to different people, take a moment to observe your posture, and check your mind for any tight spots. Relax, and allow the tightness to go away. If a distraction or unpleasant thought creeps in, don’t fight it. Instead, appreciate the fact that these thoughts are real, and consider if these thoughts are beneficial to you at the moment. If they’re stressful or non-benevolent thoughts, let them go, and learn to recognize them in the future. Now return to focus by wishing yourself a peaceful mind free from all resentment. Try saying: “May I be peaceful. May I not hold on to hurt and resentment.”

Extend your kind wishes to people who aren't so close to you

After blessing your loved ones with your kind wishes, extend the same kindness to your acquaintances and people with whom you do not have a close relationship. It may be a random neighbor, the newspaper vendor down the street, a coworker, or even the pizza delivery boy. After wishing these people well one after the other, recheck yourself and allow any area of tension to relax- just like you did in step 5 above.

Send kind wishes to strangers

Now it’s time to send loving-kindness to people you don’t know. You don’t need to know where these people are. Send them kind wishes to them all the same. The secret behind sending strangers loving kindness is to make your kindness universal. Your compassion doesn’t need to have a boundary, so go ahead and wish everyone well.

Send kindness to your enemies and haters

The last group of people you have to wish well are those that you do not like. These may be your enemies, adversaries, people who have hurt you, and those against whom you hold a grudge. Wishing this group well helps you break the barrier of Hatred, prejudice, and rejection. 

You find it challenging to wish some certain persons well. In that case, you need to go back to yourself and expect yourself forgiveness, compassion, and kindness. Say words like: “May I let go of the hurt. I will learn to forgive the people who have hurt me. May I let go of this anger.”
Now you have to genuinely let go of all ill-wills and sadness that may hinder you from extending kindness to others. Counter unpleasant feelings with good thoughts, and allow yourself to bask in the mindset of happiness so much that it drowns resentment.























Send good wishes and happiness in a variety of styles

Extend loving kindness to people in the northeast, people in war zones, people in prison, and those living off the street. Remember the people in the different cardinal points- north, south, east, and west- and wish them happiness.

Now also consider the animals – pets, birds of the field, creeping insects, and wild animals. You may also need to wish them safety, happiness, and lots of provisions.

Display loving kindness in real life

Apply metta or loving kindness in your daily life. This act may be difficult and unrealistic in today’s world, but it is achievable. All you need to do is treat everyone fairly. Try to put yourself in other people’s shoes and treat them the way you would like others to treat you.

Be wise and tactful when practicing metta. Ensure that your practice isn’t one-sided or discriminatory. If it is, then your actions may be superficial. Treat every one you know as equal beneficiary of your love. It is also essential to ensure that you do not open your heart too excessively in this dog-eat-dog world. This will help you to avoid people who might take undue advantage of your kindness. By guarding your heart while practicing metta, you would be able to achieve that balance of caring for people and not neglecting yourself at the same time. 

Try our Zen Lounge App for iPhone and Android for Free. Simply create a loving kindness ambiance. Select any mood music – add nature sounds like river or sea waves. Close your eyes and immerse in your created soundscape. Fix a duration and track daily progress. Download Now: 

Benefits of Loving Kindness Meditation

As you would already imagine, loving kindness meditation has a myriad of benefits for self and others. They include:

1. Loving kindness meditation shuts up inner criticism

Some people suffer from a high level of self-criticism. These people live with voices in their head which keep chattering unpleasant words that make them feel like their efforts are not good enough.  Research has shown that loving kindness meditation reduces self-criticism and self-hate. It makes you appreciative of even the littlest efforts you make. 

2. It reduces negative emotions and increases positivity

Apart from decreasing anxiety and depression, studies have shown that loving-kindness meditation increases positive feelings like cheerfulness, love, happiness, joy, appreciation, and satisfaction. You will begin to find contentment in small things and appreciate the world within you.  

3. It increases compassion and strengthens empathy

As you already know, the goal of loving kindness meditation is to increase compassion and empathy for self and others. According to experts, loving kindness meditation or metta can strengthen your sympathy for others and cause you to respond quickly to other people’s plight. It makes you more compassionate to the point where you’ll see other people’s problems like yours. 

4. It connects you to nature and other humans

Some people who practiced loving kindness mediation have reported increased emotion and also an increased feeling of social connectedness.  According to them, this practice made them start feeling closely-associated with other people. It gave them a sense of belonging and increased their social interaction. Another study reported that the participants experienced an increased connectedness to nature.

Loving kindness meditation increases compassion and strengthens empathy


























5. Loving kindness meditation relieves chronic pain

Researchers studied the effect of metta or loving kindness meditation on chronic lower back pain. Using an 8-weeks meditation program, the researchers reported that loving kindness meditation eased the pain more effectively than conventional therapy. It also reduced the feeling of frustration, anger, and psychological stress in the patients. 

6. Loving kindness meditation reduces migraine pain and tension

Loving-kindness meditation may be the ultimate remedy that people living with migraine pain and tension have been looking to find. A study shows that just one session of loving kindness meditation can reduce migraine pain and stress. This study reports relief of up to 33% and 43% of pain, respectively. Metta is like a medicine to some.

7. Loving kindness meditation slows down aging

Scientifically, aging depends on the length of telomeres- a small section of chromosomes. Long telomeres represent young age and slowing of the aging process. A shorter telomere, on the other hand, means increased aging.  A study shows that women who practiced loving kindness meditation have longer telomeres than those who do not. This finding entails that metta or loving kindness meditation can slow down again and bring out the youthfulness in you!

Concluding Thoughts

With the tremendous amount of benefits that we have listed above, there is absolutely no reason why you shouldn’t practice metta or loving kindness meditation. Some practitioners believe that loving-kindness meditation is what the entire world needs because it would heal the world and increase love and understanding. It can also make the world a better place for all of us. But then, while hoping that this bigger picture manifests someday, it would be best that you embed the habit of metta yourself. Show yourself and others kindness by practicing loving kindness meditation. After all, the change you desire should start with you!

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