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5 Easy Ways to Practice Mindfulness

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Easy Ways to Practice Mindfulness

Practicing mindfulness is a great way to diminish stress, which is a constant for just about everyone. But many people find it difficult to focus on the present, which is something that mindfulness expert Jon Kabat-Zinn (an MIT graduate who has been involved with the practice for over 45 years) says is essential. He says mindfulness is about thinking “Oh yeah, brand new day and I’m still alive!” and going about the day with awareness.

So, how can you—in this multi-tasking world of ours—practice mindfulness? Here are five easy ways to find inner peace and be alone with your thoughts.

1. Start slow, grasp the true essence of mindfulness

First, get rid of the assumption that you must be some kind of Zen master or assume a certain position when the moon and your astrological sign are in synch. Practicing mindfulness is nothing like that. It is simply about focusing on one thing at a time, free of the distracting thoughts that typically plague your mind. Kabat-Zinn says, “When you’re walking, just walk. When you’re eating, just eat. Not in front of the TV, not with the newspaper.”

So, take time for self-reflection and ask yourself: am I texting while “watching” television? Am I scrolling through Facebook while I have my mom on speakerphone? If you are, you aren’t honing in on thing at a time. By physically removing all that clutters and distracts you from the one main thing that you are attempting to do, you can devote all of your thoughts to moments as they occur (rather than living in anticipation of what’s coming next or considering what happened in the past).

2. Take a simple walk

Walking is a great way to clear the mind, especially if you refrain from listening to music or using your phone. Enjoy the scenery. Look all around, even up at the sky or at the pavement beneath your feet. Think only of what you are doing, not about what you need to add to the grocery list or your child’s upcoming school project. Take everything in, allowing yourself to embrace what you otherwise don’t (when you’re caught up in the inner rumblings of your mind).

Walking need not involve hitting the gym or being active for an hour. Buddhist author and teacher John Ciancosi explains that such focus can be accomplished while walking in short bursts of time, even from just the car to the office: “If you can learn to establish awareness during walking meditation—when you are physically moving with your eyes open—then it won’t be difficult to arouse that same wakeful quality during other activities… and your meditation will begin to permeate your entire life.”

So try going for a walk, whether it’s a short stroll up and down your street, around your workplace or in a local park.

Must Read: 5 Mistakes to Avoid During Walking Exercise

3. Sit

That’s right, sit. How easy is that? Kabat-Zinn says “Sit down and take a minute to just be here. Stop, breathe, and feel. Let the past be over and done with, and let what has not yet happened to be off in the future.” He notes you may feel as though you’ve been sitting a long time when in fact you’ve only been sitting for a few minutes, but this is normal. He says, “This practice is about feeling where you are right now. Just give yourself three minutes to feel your body and mind. The goal isn’t to have any particular experience, but rather to check in on how it really is to be you.”

4. Observe your immediate surroundings

Eden Kozlowski (founder and CEO of Just Be, LLC) wrote about mindfulness as it pertains to truckers. How can they, she wondered, practice mindfulness when they are always on the road? You can take some tips from her suggestions for truckers by observing life around you wherever you are. “You don’t need incense, an exotic location or to be transported to some elevated state of being. Your truck can be your sanctuary,” she explains.

So, if you’re a trucker, notice the scenery as you drive. If you’re in an office all day, look at the plant on your desk and observe details such as new growth or the intricate designs in the leaves. You’ll find yourself achieving a state of relaxation by being more mindful of the everyday surroundings you probably rarely notice in the first place.

5. Shower

Resist the urge to use shower time as an opportunity to ponder some family conflict or rehearse a presentation. Instead, focus on your shower and nothing more. Elisha Goldstein, Ph.D. even wrote a brief post titled, “Turn on Your Shower and Reduce Your Stress Today.” She says that showers are an easy way to engage in mindfulness. “Habitual rumination on regrets into the past will sap your energy and open the doors for a barrage of self-judgment that will keep you from living the life you want,” she cautions.

So, she encourages shower mindfulness, rhetorically asking, “What would happen if instead of thinking about all the plans you had to catch up on while you were in the shower, you took a pause, and then brought your nose to the smell of the soap…and again, just exploring the scent of it with your nose…?”

Resist the “more is more” mindset and instead focus on these easy ways to practice mindfulness, all of which you can do from the comfort of your own home and personal space.

Sources:
http://www.cbsnews.com/news/mindfulness-anderson-cooper-60-minutes/
http://www.pbs.org/thisemotionallife/blogs/practicing-mindfulness
http://www.huffingtonpost.com/eden-kozlowski/why-truckers-need-meditation_b_7204732.html
http://blogs.psychcentral.com/mindfulness/2009/02/turn-on-the-shower-and-reduce-your-stress-today/

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Lifestyle

Best Law Consultation Firm to Choose

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It is always advised to seek legal help if you face any personal injury or need compensation for labors. There can be different types of charges pressed against you depending on different situations. Personal injury can also be of different types like it may be due to bike or car accident, medical problems, improper death, work remuneration, consume damage you ought to dependably realize whom to counsel in the midst of crisis.

If there is any need for legal advice regarding the compensation of the workers, you should always contact the Naqvi injury law firm.

Which Consultation Firm Is The Best?

Individual legal counselor stands arranged, willing and prepared to enable accident to harm abused individuals in their edgy hour. They are prepared to deal the case in such a way that you get the maximum compensation for the labors. Despite how free and strong a man may be before a setback, you ought to dependably look for lawful expert help.

Naqvi injury law firm provides the solution to your all problem. Whether it is a personal injury or worker compensation problem, they provide the best solution with the best deal adding to your profit.

Why Chose This Firm?

There are numerous advantages which you can get from this law firm. They are a bunch of dedicated highly qualified lawyers who provide the best deal for you. The firm being awarded the Best of Las Vegas Gold Winner stands out among all the others consultation firms to be the best.

  • Free consultations are given until you get victory over your case
  • Free transportation
  • Free help with property damage
  • Aggressive former insurance defense lawyer
  • Provide the best consultation

Naqvi Injury Law has a straightforward logic. They endeavor to acquire the pay our customers merit. They inspect each case searching for actualities that can improve our customer’s position. The objective of this firm is to amplify the remuneration gotten. Toward the start of your case, they will clarify the lawful procedure and what they plan to do to acquire equity for you. Amid the lawful procedure, you will work straightforwardly with a lawyer who will speedily keep you educated of improvements for your situation.

This is Farhan Naqvi’s second year with the unmistakable respect of being named the Best Personal Injury Lawyer in Las Vegas. This honor winning lawyer and entrepreneur treats representatives like family and tries doing the proposes for others to do with regards to customer benefit. Naqvi has spoken to more than 4,000 customers and contested about 1,000 individual damage matters. He holds an AV Preeminent® rating from Martindale-Hubbell and has an ideal 10.0 Avvo rating.

The entire group at the firm concentrates just on Personal Injury and pile up cases. They are known for our aptitude. They are the lawyers for the insurance agencies; they know how they think and how to introduce your case to get you the most cash. The group truly is the best in the business.

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Lifestyle

How To Avoid Implicating Yourself Falsely In Criminal Cases?

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Stuck in a bad case? That can happen to anyone! Sometimes a spot of bad luck can happen and one could be stuck in a real problem. Criminal cases are usually tricky and they lead to the prolonged legal battles, which can be a real pain in the neck! The first thing to remember is to get a solid criminal defence lawyer who can help you out. These things matter a lot if you don’t want to spend the rest of your life fighting a legal battle that is not even your fault in the first place.

There are quite a few things to consider in a criminal case which can help you invaluably in the future:-

1. Most cops just want to play “bad cop good cop” and get to force you to give a confession even if you haven’t done the crime or their mitigating circumstances. It is best to call the criminal defence lawyer as fast as you can understand there is going to be trouble. A good defence lawyer firm like N.J. Preovolos Law Corporation can help you from getting implicated in cases and present a lot of harassment from the police. They will come and save you from hours of interrogation and help the case move ahead in an acceptable manner.

2. It’s always better to keep your mouth shut, no matter what they ask. Often times, investigative authorities misunderstand the information and manage to twist the information in a way that it becomes harmful to you. Let your criminal defence lawyer handle the response. They will know the best way to help you out.

3. In case, the criminal charges are severe, it is important that you look apologetic and sad for the victim, in spite of whether you are guilty or innocent. Often times, conviction about your truth can be misinterpreted as arrogance. Also, no need to look like a frightened baby. That might be considered as overacting and take it way too far.

4. One more thing that you should remember, a case can take a lot of time to be solved. Give the most coherent information and always stick to the original version unless something else earth shattering comes up which can beneficially help your case. And always involve your lawyer in your decisions, even if you aren’t interested in the advice. J. Preovolos Law Corporation is a well-known criminal defence firm which always gives the tip of sharing everything with your lawyer and proceed in the way so that none of the parties get blindsided by your actions.

Thus what are you waiting for? If you are getting stuck in a bad case and see no hope in sight, always remember to have faith. Be calm and strengthen your nerves for the real battle coming head. As long you have the truth on your side and a good criminal defence lawyer you can trust, nothing can and will stop you from winning.

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Lifestyle

Looking for Timber Flooring? Available Options

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When looking at flooring choices, there are indeed many available materials that include solid timber from a long list of species that are suitable for flooring. Oak, walnut, ash and gum are just a few of the species and while these are costly, they do offer a permanent flooring solution that should last for many years. That doesn’t mean you have to take out a second mortgage to have a real timber floor and here are just a few of the alternatives that can be found today.

Hybrid Flooring

Looking for Timber Flooring Available Options

The top of the list of available composites, hybrid flooring takes the very best of laminate and vinyl and combines these in a tough and durable composite that ticks all the boxes. The choice of finishes is almost endless and whatever your favourite timber, there will be a design that suits.

Laminate Flooring

It has been around for many years and is the flooring choice for many people who like the look and feel of real timber flooring, yet do not want to pay the high price for solid wood flooring. Like hybrid flooring, the choice of finishes allows you to match with your surroundings.

Luxury Vinyl

This comes in tile format and is very easy to install, with a cork backing that makes the surface soft underfoot. Vinyl can be laid onto almost any substrate and with very little ground preparation, installation time is short when compared to a solid timber configuration.

Engineered Flooring

If you really want the look of real timber, engineered flooring is the choice. This composite planking has a real timber outer layer that is protected by a thin membrane. Once installed, you would never know it isn’t solid timber and the soft backing gives you the feeling you are walking on a solid timber floor, yet there is zero movement, meaning the floor is silent.

Recycled Timber

If composites don’t do it for you, why not have a recycled floor? Timber that has been machined down to reveal a new surface and with the right treatment, you have a solid timber floor that won’t set you back as much as if the timber was new. We are all trying to do what we can to redress the environmental balance, after a legacy that hundreds of years of bad practices left. Recycling is one way we can reduce the enormous strain we put on our planet’s resources and when you look at your recycled flooring, you take pride in the fact that no trees were felled in its construction.

If you would like to explore the potential of the above flooring options, Google is your best friend and can help you locate a local supplier who can transform your home with the look and feel of real timber at a fraction of the cost. There are quality flooring choices to suit every budget and whatever you choose, you can look forward to many years of trouble-free flooring.

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