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Terça-feira, 17 / 03 / 20

Yoga, Tai Chi and Qigong Shown to Be Effective for Back Pain Snippet.

Yoga, Tai Chi and Qigong Shown to Be Effective for Back Pain Snippet.

By Nikki Harper.

Staff Writer for Wake Up World.

March 17, 2020
 

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Back pain: we’ve almost all had it at some point, and everyone knows that sinking feeling when you realize you’re going to be in pain and with limited movement for a while. Statistics suggest that 80% of people worldwide will experience lower back pain in their lifetime, lasting for anything from a few days to several months [1]. 8% of us will go on to develop chronic back pain which is bad enough to limit our day to day activities [2] – intensely physically debilitating but also psychologically distressing.

The normal treatment for back pain in our mainstream healthcare systems ranges from nothing at all – the go away and put it with it model – to the use of opioid painkillers, physical therapy (physiotherapy, chiropractic, osteopathy) and self-help stretches. Sometimes people are offered cognitive behavioural therapy to help deal with the psychological effects of the pain. Surgery is sometimes an option if the pain has a specific, identifiable cause. However, the efficacy of all of these interventions is questionable in the long term, not to mention that they are economically expensive and, in the case of drug interventions, potentially harmful.

However, a new review has highlighted how “movement-based mind-body interventions”, such as yoga, tai chi and qigong, can be effective treatments for back pain. Yoga is popular worldwide for its physical and mental health benefits, while tai chi combines gentle exercise with mindfulness. Qigong blends slow movements with body awareness. The review, carried out by Florida Atlantic University and the Lynn College of Nursing, has been published in Holistic Nursing Practice, and calls for more research into this potentially promising area [3].

25 of the studies reviewed by researchers involved the benefits of yoga for back pain; there were 4 studies into tai chi and back pain and just 3 involving qigong and back pain. Researchers found that yoga and tai chic appeared to be effective therapies, resulting in a reduction of pain, a reduction of psychological distress, and improved movement function. There were not enough qigong studies for them to draw reliable conclusions, but they do believe that there is potential there too. “Yoga, tai chi and qigong could be used as effective treatment alternatives to pain medications, surgery, or injection-based treatments such as nerve blocks, which are associated with high incidence of adverse effects in treating lower back pain,” said said Juyoung Park, Ph.D, one of the study authors [4].

The beauty of these movement-based mind-body interventions appears to be that they link gentle bodily stretches and mobility-enhancing movements with a meditative, mindful or spiritual psychological component too. The researchers measured evidence of a positive effect on pain perception, coping strategies and quality of life through yoga, tai chi and qigong for back pain sufferers, and found improvements in all three metrics.

However, with research in this area currently thin on the ground, particularly with regard to tai chi and qigong, more research is needed if we are to see doctors and nurse practitioners routinely referring patients to yoga, tai chi or qigong for back pain. The possibility is intriguing, nonetheless – and such a direction of travel would help to move away from the potential harmful effects of drug based therapy, as well as boosting the psychological morale of those suffering from chronic back pain.
Nikki Harper

About the author:
Nikki Harper is a spiritualist writer, astrologer, and editor for Wake Up World.
 



Compiled by http://violetflame.biz.ly from: 





No religious or political creed is advocated here.

Organised religion is unnecessary to spirituality.

Excellent teachings of the masters have been contaminated by the dogmatic control of these religions.

Discernment yes; judgement does not.
If you use discernment you are free to research with an open mind. 

With discernment it is possible to reach the spirit of the letter of any writing and it is also much easier to listen to the voice of the soul that comes from the heart.
Individually you can be helped to find your Truth that is different of everyone. 


Please respect all credits.

 
Discernment is recommended.
 

All articles are of the respective authors and/or publishers responsibility. 


 

 

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publicado por achama às 17:43
Quinta-feira, 16 / 01 / 20

Think You Can’t Meditate? 4 Tips to Help You Snippet.

By Nikki Harper.

Staff Writer for Wake Up World.

January 15, 2020
 

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Meditation is known to bring enormous benefits to our lives. Numerous studies have shown that it can help to boost creativity, calm anxiety, increase productivity and lower blood pressure – and it’s also one of the best ways to create a more spiritual approach to daily life. But not everyone finds it easy – in fact, starting a daily meditation practice can be quite a challenge. If you’ve tried but think you “can’t meditate”, you’re not alone. Here are some tips to help you get going.
1. Think Little, But Often

Many beginners to meditation think they simply don’t have time to meditate – who can afford to give up half an hour a day in these stressful, busy times? In truth, however, meditation doesn’t have to be done for very long at all in order to bring you benefits. You can start with as little as five minutes – the crucial thing is that you meditate every day.

Building up a habit of any kind takes practice, but recent informal research has shown that once you have meditated for 11 days in a row, you’re likely to keep going. Can you give up five minutes a day for 11 days? Yes, you can. And – as you can see below – you don’t even necessarily have to stop your daily tasks in order to meditate.

2. Meditation in Motion

Another common misconception is that you must sit still to meditate. Not so. You can enter a meditative state of mind while engaged in any routine task where you can safely allow your mind to wander. Meditate while you’re weeding the garden, or washing the dishes. Rhythmic, repetitive actions lend themselves especially well to mediation, so you could meditate while you’re walking or running. Think of a single word mantra such as “hope” or “peace” and simply silently repeat it with each step you take. Try to focus just on the word, and nothing else, and you’ll quickly enter a meditative state.

Some activities, such as tai chi, deliberately encourage a meditative state of mind while you repeat cycles of movements – look into this if you think it might suit you.

3. The Meditative Gaze

The whole “empty your mind” thing can be very daunting to beginners in meditation, as it is simply so hard to tune out our busy thoughts. Many beginners find it helpful to have an object to focus on rather than trying to close their eyes to meditate. If you meditate outside, choose a simple object such as a stone or a log. Get yourself comfortable, and just stare at your object, bringing your eyes back to it each time you find them wandering. Remember, you’re only aiming for about five minutes, so this is not as difficult as you might think.

If you’re indoors, a candle flame is a classic meditation tool, and sitting in a darkened room can also help to still your mind.

4. Guided Meditations

Meditation doesn’t have to be done in silence. There’s absolutely nothing wrong with listening to a guided meditation track in order to help you. There are thousands to choose from, ranging from almost silence, to chants, to imaginative and creative meditation “journeys” to wondrous places. Why not choose a selection and experiment to see what suits you best? You won’t enjoy all kinds of guided meditation, or all kinds of voices, but you’re sure to find something which works for you.

Likewise, meditative music can be used to aid your meditation. If you use music, it helps to use the same short track each time you meditate – soon, your brain will come to recognize this as “meditation time”, which will help you to enter a contemplative state much faster.

Once preconceptions about how to meditate are swept aside, you’ll probably find it easier than you think. Think you can’t meditate? Try these tips and see – you’ll probably surprise yourself.

Nikki Harper
About the author:
Nikki Harper is a spiritualist writer, astrologer, and editor for Wake Up World.
 



Compiled by http://violetflame.biz.ly from: 





No religious or political creed is advocated here.

Organised religion is unnecessary to spirituality.

Excellent teachings of the masters have been contaminated by the dogmatic control of these religions.

Discernment yes; judgement does not.
If you use discernment you are free to research with an open mind. 

With discernment it is possible to reach the spirit of the letter of any writing and it is also much easier to listen to the voice of the soul that comes from the heart.
Individually you can be helped to find your Truth that is different of everyone. 


Please respect all credits.

 
Discernment is recommended.
 

All articles are of the respective authors and/or publishers responsibility. 


 

 

Like this! please bookmark. It is updated daily

 


 
 
 
Free counters!

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publicado por achama às 18:31
Segunda-feira, 06 / 01 / 20

10 Easy Tips to Help Your Child Learn to Meditate

By Nikki Harper.

Staff Writer for Wake Up World.

 

.

 

 
Meditation can bring so many benefits to children, from an awareness of and control over their own emotions, to empathy for others, lower stress levels and a more focused attitude. 
But for kids, especially young ones, the idea of sitting in silence for half an hour isn’t exactly appealing. Fortunately, there are easy ways to introduce your child to the benefits of meditation. Do this right and they’ll take the first steps towards a daily meditation practice which will stand them in good stead throughout their adult and teen years.

1 Demystify the Process

In order to teach your child to meditate, you need to set a good example. Let them see you meditating, and explain to them how good you feel afterwards. If you don’t make this a part of your own day, why should they? Always practice what you preach.

2 Introduce Simple Awareness Concepts

With a young child, one of the best ways to introduce the concept of meditation is to indulge in some cloud gazing. Just lie together and watch the clouds drift past. Turn it into a game, and encourage your child to really focus on the clouds and their changing shapes, and to try not to be distracted by anything else. 
You can also introduce some sound awareness too. Get your child to close their eyes, lie quietly and describe to you all of the sounds they can hear. Can they tell where the sounds are coming from? Can they begin to notice, too, the absence of a sound when one stops? All of this will help them to gradually develop mindfulness, and to enjoy sitting quietly.

3 Get Some Celebrity Help

A surprising number of celebrities have some kind of meditation practice. From Kobe Bryant to Katy Perry and Kourtney Kardashian, musicians, sports starts and actors across the spectrum are tuned in to the benefits of meditation. Find out if any of your child’s favorite celebrities meditate, and tell them about it. Better yet, if they’re old enough, get them to find out for you. Discoveries like this can magically turn meditation into something cool.

4 Create a Meditation Corner

Once your child is willing to give meditation a go, help them to create a quiet meditation corner in their bedroom. Children will love finding some special pebbles or nature treasures to go on their own little meditation altar, and you can either buy or create a special pillow of their choice for them to use when meditating (and only when meditating). 

5 Set Your Child Up for Success

Choose the timing of your child’s first meditation sessions carefully. There’s no point in setting them up for failure by suggesting they meditate when they’re over-excited, rushed or stressed out. Just before bedtime is usually a good time, but you could choose any time of day when your child is generally calm and relaxed.

6 Stick to the Routine

Once you and your child have chosen a time of day, try to stick to it. Like every other habit, a meditation practice takes some work to establish, but it will help if you child grows to know when to expect meditation time – they will even begin to look forward to it.

7 Don’t Set Your Expectations Too High

To begin with, just a few moments of meditation is more than enough. Don’t expect your child to sit for ages, and certainly don’t show your disappointment if they don’t. Little by little does it. Praise and encourage any meditation time they do get in, without trying to force the issue.

8 Be Imaginative

Many children will love it if you act as their “guide” on a guided meditation journey. This is your chance to let your mind soar, and come up with some beautiful and fun journeys for them to undertake. After a while, if your child is old enough, he or she will be able to create their own journeys.

9 Choose Some Kid-Friendly Meditation Tracks

There is a wide range of guided meditation products and tracks for children, so choose a few that you know your child will enjoy, and add to their repertoire of meditation options. Or you could even record your own!

10 Don’t Limit Your Child’s Options

Young children love to move around, and your child may not do well at seated meditation. That’s perfectly OK. Consider encouraging your child to find regular meditation moments while they’re on the swing, for example, or while wandering around the yard. Just because you sit still to mediate doesn’t mean they should have to!
By following these ten tips, you’ll be able to gently introduce the benefits of meditation to even the youngest child. It’s never too early to start, and sharing meditation is a very loving and bonding thing to do. 
After a while, you should start to notice a drop in your child’s stress levels, improved sleep, improved attention and improved behavior. The wonders of meditation have a great deal to offer your little one, so why not get started today?
Nikki Harper
About the author:
Nikki Harper is a spiritualist writer, astrologer, and editor for Wake Up World.
 



Compiled by http://violetflame.biz.ly from: 





No religious or political creed is advocated here.

Organised religion is unnecessary to spirituality.

Excellent teachings of the masters have been contaminated by the dogmatic control of these religions.

Discernment yes; judgement does not.
If you use discernment you are free to research with an open mind. 

With discernment it is possible to reach the spirit of the letter of any writing and it is also much easier to listen to the voice of the soul that comes from the heart.
Individually you can be helped to find your Truth that is different of everyone. 


Please respect all credits.

 
Discernment is recommended.
 

All articles are of the respective authors and/or publishers responsibility. 


 

 

Like this! please bookmark. It is updated daily

 


 
 
 
Free counters!

  geoglobe1
 
 
publicado por achama às 18:01
A Luz está a revelar a Verdade, e esta libertar-nos-á! -Só é real o AMOR Incondicional. -Quando o Amor superar o amor pelo poder, o mundo conhecerá a Paz; Jimi Hendrix. -Somos almas a ter uma experiência humana!

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