Meditation to Enhance Sleep Quality

Getting a good night sleep can be easier said than done. We generally have so much stimulation in our days and so much on our mind that when it comes time to wind down, we are still far too wired! However, sleep and rest play an integral role in our quality of life and achieving our goals, no matter how large or small. It helps our body to repair, controls our appetite, enhances our cognition & energy levels and supports good mental wellbeing. There are many little tips we can try to improve our sleep quality, including meditation, which can actually have a really significant impact. Read the article below to find out more!

If you’ve ever crawled under the covers worrying about a problem or a long to-do list, you know those racing thoughts may rob you of a good night’s sleep. Sleep disturbances, like having a hard time falling asleep or staying asleep, affect millions of people.

The daytime sleepiness that follows can leave you feeling lousy and sap your productivity, and it may even harm your health. Now, a small study suggests that mindfulness meditation — a mind-calming practice that focuses on breathing and awareness of the present moment — can help.

A study published a few years ago in JAMA Internal Medicine  included 49 middle-aged and older adults who had trouble sleeping. Half completed a mindfulness awareness program that taught them meditation and other exercises designed to help them focus on "moment-by-moment experiences, thoughts, and emotions." The other half completed a sleep education class that taught them ways to improve their sleep habits.

Both groups met six times, once a week for two hours. Compared with the people in the sleep education group, those in the mindfulness group had less insomnia, fatigue, and depression at the end of the six sessions.

The findings come as no surprise to Dr. Herbert Benson, director emeritus of the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine. "Mindfulness meditation is just one of a smorgasbord of techniques that evoke the relaxation response," says Dr. Benson.

The relaxation response, a term he coined in the 1970s, is a deep physiological shift in the body that’s the opposite of the stress response. The relaxation response can help ease many stress-related ailments, including depression, pain, and high blood pressure. For many people, sleep disorders are closely tied to stress, says Dr. Benson.

Mindfulness meditation involves focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future. It helps you break the train of your everyday thoughts to evoke the relaxation response, using whatever technique feels right to you.

Dr. Benson recommends practicing mindfulness during the day, ideally for 20 minutes, the same amount suggested in the new study. "The idea is to create a reflex to more easily bring forth a sense of relaxation," he says. That way, it’s easier to evoke the relaxation response at night when you can’t sleep. In fact, the relaxation response is so, well, relaxing that your daytime practice should be done sitting up or moving (as in yoga or tai chi) so as to avoid nodding off.

Step 1: Choose a calming focus

Good examples are your breath, a sound ("Om"), a short prayer, a positive word (such as "relax" or "peace"), or a phrase ("breathing in calm, breathing out tension"; "I am relaxed"). If you choose a sound, repeat it aloud or silently as you inhale or exhale.

Step 2: Let go and relax

Don’t worry about how you’re doing. When you notice your mind has wandered, simply take a deep breath or say to yourself "thinking, thinking" and gently return your attention to your chosen focus.

Read original article here
Article author: Julie Corliss, Executive Editor, Harvard Heart Letter

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Aparigraha - practices in letting go

It is human to attach ourselves to things. Fond memories from the past, how things used to be, people past and present, objects, outcomes, and so on. However, we need to recognise at what point this attachment starts to impact our lives negatively. Often holding on to things, whether they be tangible or intangible, can hold us back in many different ways. Letting go can be easier said than done, yet it is an important practice in order to live our lives to the fullest. 

The article below has been written about ways that we can practice aparigraha in our lives - that is, non attachment. Have a read and perhaps reflect on any areas in your own life where you may be needing to let go.

‘What do you hold on to (maybe a little too tightly) in your life? Does it still serve you or could it be time to let it go? By releasing what is no longer useful, we open ourselves to fresh ideas, new relationships, and more harmonious ways of living and being. These tips may help you practice the principle of non-possessiveness.

Let It Go

Possessions take up space and energy—in your head as well as in your home. So try this: Every time you buy something new, let go of something old—give it away, or toss it out. By letting go of things from the past, you can live more fully in the present.

Breathe

When we get stressed out, we tend to hold our breath. This makes us even more anxious. Release the breath and allow it to flow fully and deeply. Then you will feel more relaxed, open, and spontaneous.

Practice Self-Care

When we are afraid and insecure, we may feel a need to cling to and control those who are closest to us. That rarely works. Instead, find ways to nurture and center yourself so that you feel independent and strong in your own right, and can allow others to be who they need to be.

Be Positive

When we cling to negative thoughts, emotions, or memories, we spiral into destructive habit patterns. By replacing negative thoughts with positive ones, and by remembering your mantra, you create a harmonious space for yourself and others.

Forgive

Let go of painful memories from your past. Free yourself by offering forgiveness to those who have hurt you and to yourself.

Practice

Sometimes we try so hard to be perfect—in our asanas, meditation, contemplation—that we miss the essence of practice. Do your best and then remember to release—physically, mentally, emotionally. Let go and stay open to guidance from within.

Be generous

Expand your capacity to stretch yourself. Share your time, your energy, your knowledge, your attention, your connections. Donate. Volunteer. Give in whatever way you can.’

It takes resilience to let go, accept change, and navigate through challenging times of any nature.

View original article here

Original author: Irene Petryszak

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Men's Health Week: Self Help & Care

Did you know that the health status of men in Australia, and most countries, is generally poorer than that of females? Men have higher rates of suicide, accidents, lifestyle related diseases (compared with women of the same age), and a shorter life span. It is also common knowledge that men are generally less inclined to visit a doctor, or seek mental health support. For these reasons and many others, Men’s Health Week is an initiative to be acknowledged, celebrated and spoken about. It is about helping to address preventable issues, such as the aforementioned, and breaking down some of the barriers and stigma surrounding men having vulnerable discussions and seeking help and care.

Some of our incredibly inspiring, strong and vulnerable male teachers at TIY gave us an insight into what men’s health means to them, as well as what yoga brings to their life. Read below!

“Men’s health week, to me, is a great opportunity to bring to light the areas of men’s health that perhaps go unnoticed or overlooked. The ability to vent and openly talk about how we feel regardless of whether these issues get resolved or not, but to purely just express.

Growing up, it was not a common act to express my emotions confidently without feeling like doing so would result in being perceived as weak or feminine by other males. There wasn’t a network or community to be able to dig deep and express emotional issues. Anything that happened on a significant emotional level carried with it an expectation to shrug it off, to man up or to especially not cry as the idea of appearing vulnerable was associated with weakness.

Overtime I’ve come to understand how these are all limiting beliefs, outdated values and actually create the opposite effect by imbalancing men’s emotional health.

Through the practice of Yoga, I’ve been able to strengthen my connection between body and mind, physically but also emotionally allowing me to better observe feelings come up and learn to effectively communicate and express them. Ultimately this has helped me remain centred in my state of being, gain a greater clarity of mind and overall feel better in everything I do.

I hope that this week gives men the opportunity to explore this within and discover more about themselves, helping them continue growing into their best self everyday.”

— DanZai

“For me, yoga is a peace of mind. Contentment in the moment and staying calm when things get tough. I find it on my yoga mat then carry it with me in the world.”

— Ari Levanael

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Interview: Ben Hughes Speaking About The Men's Table

Ben Hughes is co-founder of The Men’s Table - a remarkable initiative that has been offering support to men for the past decade. We interviewed Ben to find out more, check it out below!

Can you tell us how Men’s Table first came about? 

In early 2011 things weren't great for me, so at a business networking group I stood up and said “I’m starting a men's group. Who's in?”  In June 2021 the first group of men, the first Table, will celebrate 10 years together. In early 2019 David Pointon (who also sits at the first Table) and I decided to start more Tables , we have now started 31 Tables with more forming. 

What exactly is involved in being a part of a Table and the Men’s Table network? 

The same group of men, around 12, meet on the same night once a month to listen, talk, and share over a simple meal in a private room, normally a pub. We use the phrase “We don’t just talk about footy and shit” because that is what men tend to do, they avoid talking about how they really feel. The Men’s Table is a place where men can safely celebrate the highs of their lives and unburden themselves of the lows with a group of peers. We use a simple set of guidelines to help keep the evening about what is really going on. We go a lot deeper than “yeah, good mate”

Why do you believe this is such an important initiative for men? 

Men are often trapped by what we call “restrictive male norms”. Men will act in a way they believe they should act, never showing weakness and often competing with each other in subtle ways to be “top dog”. Most men actually have very few close friends and have nowhere they can express their feelings. Life will throw all kinds of shit at you, that is a fact, why not unburden all that with a group of peers. Women naturally talk to each other about how they feel, it is time that men did this!

Do you feel that the nature of Men’s Table has changed and perhaps evolved over the past decade? For instance; the issues brought to the table, the openness with sharing, participant demographics or the demand for a service like this? 

There is a quiet crisis going on for men. All the stats point to this, yet little is done by men themselves to sort it out. We have a very small proportion of men who give us all a bad name. Things are changing and more and more men’s groups are popping up to support men. We use the phrase - Healthy Men, Healthy Masculinities, Healthy Communities - modelling what it is to be a good man is so important. We can only change things if we get involved……..come and sit at a Table. We have a diverse range of men who come and sit at the Tables from all walks of life; sparkies, professors, CEO’s, expats, self employed, ex services - they are all there and the demand has grown this year in particular as men weigh up what is really important for them. 

How many Men’s Tables are currently formed? 

We have 31 Tables with nearly 350 men sitting down once a month to listen, talk and share. About 15% of the men have now stepped further into men’s work by becoming volunteers to help other men come and sit at a Table. Our youngest member is a very brave 23 year old, our oldest a sage 86 year old. Tables tend to be quite diverse. 

For those who may be hesitant to take the plunge and join a table, what advice or encouragement would you give? 

Most men are just so reticent to help themselves. “You will only strengthen your masculinity by sharing what is really going on for you”, really! It is often easier to do that with a group of strangers, rather than the small group of mates you already have. 95% of men who sit at Tables say it is a safe place to share. Everything said at a Table is in the “vault” and many men have dropped stories on the Table that they have not told anybody before. Imagine how freeing that is!!! We run Entree evenings where men can find out more, the next one is here.

What are your hopes for the future in relation to the support systems available to men, conversations around masculinity and ingrained beliefs and attitudes that may prevent men from sharing experiences and issues?

We have been commissioned twice by the National Mental Health Commission; we are currently researching the value of “Peer to peer support vs professional health for the reticent man” and we will publish our findings. We normalise the conversation as much as we can to help men. Men need to role model what it is to be a good man, that includes dropping the hard outer shell and opening up about what is really going on.  

I believe Men’s Table is a charity and people can make donations? 

Yes we are a charity and every dollar donated helps a man find a trusted community where he can unburden himself. Donations can be made here.

Want to see when the next Men’s Table will be and how you can participate?

Head over to the Mens Table Website for more information.

Author: This is Yoga

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Nutrition to Support Mental Health

Our bodies are extremely complex. Far more than we often appreciate. At any one moment, there are thousands of different systems working in synchrony together, just to keep us functioning and performing our day-to-day tasks. It is therefore natural that such a complex organism requires the right balance, quality and quantity of fuel in order to keep it performing to the best of its ability. When we neglect our diets, it can very quickly take its toll on many different processes within the body, including our brain functioning – mood, concentration, energy levels, memory and so on.

So what dietary measures can we take to ensure we are supporting our mental health? There are many nutrients and dietary characteristics that play key roles in our brain and mood, this article will introduce the gut microbiome and omega-3 fatty acids.

The Gut-Brain Axis  

Simply put, your brain and gut communicate with one another. Gut microbiota play an important role in these exchanges. The gut microbiome is an area that has been receiving a lot of attention recently. We have learned a lot about it but there is a lot to still be explored! What we do know is that our gut houses trillions of microorganisms with thousands of different species, some beneficial and some harmful, but in the healthy individual they coexist quite harmoniously. Each person has a very unique microbiome that is cultivated before we are even born and can quite quickly adapt to our changing lifestyles and conditions [1,2,3].

Changes in the diversity of our microbiota can actually directly affect our mood. Fortunately, diet is one way we can enhance our microbiome ecosystem. Our gut microbiota love prebiotics, which are readily available in many common foods. The same foods lower inflammation in the body, which can decrease the risk/ severity of numerous mental health disorders, as well as many other lifestyle related diseases [2,3]. In order to nurture happy & healthy gut microbiota, try incorporating more of the following prebiotic rich foods in to your diet:

• A range of different colours and varieties of fruit and vegetable – ideally leaving the peels on where possible! Aiming for at least 5 serves of veg and 2 serves of fruit per day.

• Legumes

• Nuts and seeds

• Wholegrains e.g. oats

• Healthy fats e.g. nuts, avocado, olive oil

Probiotics can also be beneficial as they contain live microbiota. Probiotics are generally found in fermented foods such as; yoghurt, kimchi, kefir and kombucha. It is not essential to take a probiotic supplement if you are eating a varied diet, however, there are circumstances where one may be beneficial to encourage growth of healthy bacteria within the gut [2].

Conversely, a diet higher in processed, more indulgent foods has been linked to low grade chronic inflammation and gut dysbiosis (imbalance of gut bacteria leading to common digestive issues), which increases the risk of mental health disorders, including anxiety and depression, and heightened risk of other disease [2].

Omega-3 Fatty Acids

Omega-3 fats are also linked with lower rates of inflammation in the body and reduced levels of anxiety, depression and memory dysfunction [1]. They are essential for brain development and functioning throughout the lifespan. The brain consists of a high concentration of lipids (fats) and omega-3 fats play a key role in the structure of cell membranes.

Some countries that follow diets incorporating a lot of fish have remarkably lower rates of depression, which is thought to be partly influenced by the omega-3 content of fish and its role in brain functioning [1].

Find omega-3 in:

• Oily fish e.g. salmon, tuna, mackerel, sardines

• Nuts and seeds e.g. walnuts, flax seed, chia seeds

• Plant oils e.g. flaxseed oil

• Fortified foods

Not only is omega 3 great for our mood and brain function but it also promotes cardiovascular and ocular health.

The mechanisms of how different nutrients and dietary patterns influence our mood and brain function are also very complex and can be deeply explored. The above provides a brief overview of just two elements to take into consideration, again supporting the idea of a balanced, varied diet focusing on wholefoods. Stay tuned for further information!

Author: Belinda Elwin, Dietitian & Nutritionist

References:

1. Swaney S. Nutrition and Mood – What’s the Connection?. NSW: Nutrition Australia. Source: https://nutritionaustralia.org/division/nsw/nutrition-and-mood-whats-the-connection/

2. Harvard School of Public Health. The Microbiome. MA: The Nutrition Source. Source: https://www.hsph.harvard.edu/nutritionsource/microbiome/#:~:text=In%20addition%20to%20family%20genes,of%20microbiota%20in%20the%20intestines.

3. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15; 7(4): 987.

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