What to expect from a silent meditation retreat

You may have heard of silent retreats, a concept which can seem pretty daunting to some! Removing all stimulus, including talking, in order to meditate for the majority of the day. So, what exactly is involved and why? Meditating even 10 minutes a day can be TOUGH so what are the benefits of an intense deep dive into meditation? Read the article below which details a students first time experience.

I decided to attend a Vipassana 10-day silent meditation retreat in a moment of quiet desperation.

I was 26 and was preparing for the Bar Exam. During that time, I was studying law somewhere around 10 to 14 hours daily although I knew deep inside that I really didn’t want to become a lawyer *let’s not talk about my decision-making process, shall we?*.

As a result, panic attacks slowly started creeping up on me, without anybody noticing. I didn’t see myself practicing Law, yet had accumulated such an amount of debt that changing my field of study at this point seemed financially impossible. I felt stuck. I was under incredible levels of stress.

I was in a bad place, was having silent anxiety attacks, had a broken heart, was left with a big apartment to pay for all by myself and somehow still had to hold everything together and continue to study all day, every day. Not my best year.

Then one day I heard about this silent meditation retreat that lasted 10 days, where man and woman were separated, food was excellent and … was free.

Vipassana had entered my awareness. I knew that it was exactly what I needed. ‘‘This would solve so much of my problems’’ I thought. And so, without giving it much more thought, I decided to skip classes for 2 weeks, reassured my mom who thought I was about to join a cult and packed my bags. Vipassana was calling and I had to go.

So, what is Vipassana?

Vipassana is a word in Pali, an ancient language of India, that means to see things as they really are. Long lost to humanity, this very ancient meditation technique was rediscovered by Gautama Buddha 2 500 years ago and has been passed on from teacher to teacher ever since. The current Vipassana teacher, S.N. Goenka, was born and raised in Burma and who, after studying Vipassana for 14 years went on and taught tens of thousands of people across the world with no regards to religion, culture, age, gender. Although Goenka passed away in 2013, the Vipassana teachings continue. Indeed, today, Vipassana courses, are held at 310 locations in more than 90 countries.

Is vipassana a cult?

Rest assured tribe, contrary to what my mom and friends thought when I first told them I was going to spend 10 days meditating in total silence from dusk till dawn without any distraction nor contact with the exterior world, Vipassana is absolutely not a cult.

It’s non-sectarian as Goenka explained that, "The Buddha never taught a sectarian religion; he taught Dhamma - the way to liberation — which is universal". It’s not an intellectual nor is it a philosophical entertainment. It’s not a rest cure, a holiday, or an opportunity for socializing. And it’s certainly not an escape from the ups and downs of everyday life (as I initially thought, oups !).

Vipassana is just a meditation technique that requires dedication and hard work. You will learn to observe the sensations of your body in the present moment in order to learn how to let go of cravings and aversions to ultimately reach happiness and full liberation. By learning and applying this method, you will learn to purify your mind from old patterns which in return will allow you to face life with a calm and balanced state of mind. Simply put, Vipassana teaches you to be happy. Pretty sweet hu ?

How do you subscribe?

Typically, Vipassana centres are far enough from big cities to not be in a very noisy environment, yet close enough to be accessible.

If you are a beginner at Vipassana, meaning it is your first time, you will have no other choice than to attend the 10-day retreat. Only old student can choose to attend shorter classes because they already learned the technique.

What are the 5 precepts?

During the whole Vipassana 10-days retreat, beginners will have to observe a Code of moral conduct comprised of 5 precepts, which are :

• to abstain from killing any being ;

• to abstain from stealing ;

• to abstain from telling lies ;

• to abstain from all sexual misconduct ;

• to abstain from all intoxicants.

What is the ‘noble silence’?

All Vipassana students will have to follow the rule of ‘Noble Silence’ for the first 9 days of the retreat. The Noble Silence implies the silence of body, speech and mind. That’s right, no talking for 9 days !

You’ll see, it’s like a facelift for your throat. But just know that if you have any questions, preoccupations about technical or material stuff you can always talk to the person in charge of the centre. Same goes for any question you might have about your meditation practice, in which case you can schedule a moment to talk with the teacher.

On the 10th day, you will be allowed to talk again as a way of re-establishing the normal pattern of daily life.

The schedule

Each Vipassana centre is said to have its own schedule of courses. But in my experience, (I attended Vipassana in Canada, Switzerland and Peru) the schedule is pretty much always the same.

The day begins at the sound of a gong at 4:00 am (I know, I know. It sounds horrible, but trust me, it’s not that bad) and ends at the sound of a gong at 9:00 pm. During the day, you meditate somewhere around 11 hours, with regular breaks, lunch (the food is so delicious I still dream about it) rest periods and even time to walk outside.

Also, every day, around 7:00 pm you assist to a videotaped lecture by the Teacher S.N. Goenka. During that teaching you will get information to understand better your meditation practice.

You will also laugh as Goenka is the most adorable men ever. And after a long day of meditation, his smile will do you lots of good.

When I first read about the Vipassana schedule, I was like No way I’m doing that, it’s crazy ! But in reality, I was surprised to see that it was actually easier to wake up at 4 am than my usual waking hour. Plus, this schedule has proved workable and beneficial for hundreds of thousands of students for decades. So, I guess it must be doing something right.

How much does it cost?

Vipassana is free. Yes, free. There are no fees for the course, not even for the food (which is vegetarian and soo delicious), accommodation nor teachings.

The whole experience is based on donations from old students who believe that Vipassana has brought something valuable in their lives and who now want to help somebody else to experience it.

Whenever I attend a Vipassana retreat, I always take a little time to thank the students that have come before me for allowing me to receive this beautiful experience. Without them, there would be no Vipassana.

Should you attend a Vipassana 10-day meditation retreat?

Attending a 10-day silent meditation retreat is something I wish everybody would do. I feel like the world would be such a better place if we all knew about this technique.

For me, Vipassana turned out to be something very different from what I initially thought it would be. During my first retreat, my mind brought me to a very very dark place. And I mean very dark. And while it was a hard moment at the time, I now know that is what I needed to come to the understanding that I am not my mind. I am not my body either. I am so much more. All these tools that I have gained from this experience have helped me to go through life with more equanimity. As a result, this equanimity helped me cope with not passing the bar exam a year later, it helped me with my relationships to others and to myself, it helped me with my anxiety which doesn’t have so much power over me now, it helped me with finding my Self and my purpose. And most of all, it helped me to be happy. And for all of that and so much more, I am forever grateful. So, beautiful tribe, know this, although everybody has a different experience, Vipassana remains hard for all. But it is well worth it and I deeply wish you get to learn this beautiful technique and practice it daily.’

Article sourced from: https://www.thepathprovides.com/blog/what-is-vipassana
Article author: Modern Spirituality

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How to successfully meditate at home

Meditation is hard enough, without all the distractions a home practice can present. The article below outlines some tips and strategies to ensure you are setting yourself up for a successful meditation session.

Meditation is an effective technique that has been around for centuries. People who meditate consistently find that there are short-term and long-term benefits. For instance, soon after they start sitting, meditators begin to enjoy a decrease in stress and anxiety, enhanced well-being, and, in many cases, improved sleep and overall health. In the long term, meditators are better able to understand how the mind works and how to work with their minds.

Until recently, serious meditators generally belonged to one of two categories. They either joined a monastery or ashram and devoted their lives to practice; or they left the hustle-bustle of the worldly life behind and sought refuge in the serenity of isolated hermitages. But we can find a way to meditate within our everyday lifestyle. Nowadays, however, many people who lead active lives – work, family, school, etc. – are willing to devote time and energy to meditation because they are convinced of the benefits. Some do their daily meditation sessions in groups, but far more are now meditating at home.

What is the best way to meditate at home?

The first thing to do is choose a meditation method you can look forward to. Although constancy and discipline are necessary for practice, meditation shouldn’t feel like work. With the right method, you’ll soon be able to find the perfect balance between too rigid and too relaxed.

Here are some helpful tips:

1. Think about your motivation

Are you meditating because you want to manage stress, sleep better, or cope with chronic pain? If so, you may do well with guided meditation, relaxation meditation, or chanting. Are you looking to gain insights into the mind? This is the true goal of mindfulness and awareness meditation. Is your primary objective to develop qualities such as patience, empathy and generosity? Gratitude meditation is a good choice (if you can do a morning gratitude meditation it can benefit your whole day). Do you want to go deeper into your relationship with the divine presence? Spiritual meditation can take you there.

There are many valid forms of meditation out there. When you know why you’re interested in meditating at home, you’ll know which ones are right for you.

2. Start small and work your way up

While learning how to meditate at home, it’s important to start with small, manageable sessions. Even three minutes will make a difference. It might sound super short, but for some beginners, sitting in awareness for a few minutes feels like forever. Starting with short sessions also helps you to gain the momentum you’ll need to sustain your practice in the long run. As many meditation experts suggest, the quality of your meditation is more important than the length.

3. Pick a convenient time and comfortable spot

One of the best ways to meditate at home is to find a quiet place away from noisy distractions. Pick a time that’s convenient for you. Early morning is a perennial favourite time to meditate since this time of day is generally peaceful and there are few interruptions. You can also start your day with simple morning meditation exercises.

You’ll also need to find a comfortable position. While some meditators like sitting in the lotus position, there are other good options. You can sit on a meditation cushion, chair or even a couch, so long as you feel comfortable and you can sit up straight. Do your best to find a position where your spine is aligned. Your neck and shoulders should be relaxed, and your eyes can be half open or shut during the meditation session.

4. Try a guided meditation

Since you’re just beginning, guided meditation can add a welcome structure to your practice. Mindworks Meditation courses offers complete instructions that provide progressive guided meditations, all developed and curated by internationally-known meditation experts. Have a seat, learn and practice meditation daily, and enjoy the journey. Try Mindworks free meditation fundamentals course with everything you need to get you started.

5. Focus

Whatever form of meditation you choose, awareness of the present moment is key. When you meditate, you train in being aware of whatever object of meditation you’ve chosen. There will be distractions in the form of sounds, odors, sensations of discomfort, tension, itching, etc. In addition, there will be distractions that your mind will produce all on its own: to-do lists, things you should have done or said, things you plan to do or say, emotions, daydreams… the list is endless.

To help the mind stay focused on the here and now, one of the best ways to meditate at home is to focus on the process of breathing. Be very aware of your respiration as you inhale and exhale; use the breath as an anchor for your mind. When those distracting thoughts pop into your head, simply acknowledge their presence and go back to focusing on the breath. Alternatively, you can use physical sensations, sound, or a visual object as the focus of your meditation. Forget about “emptying the mind.” Noticing and coming back is what meditation is all about.

6. Goodness

Trungram Gyalwa, a renowned meditation master from the Himalayas, teaches that compassion is a fundamental quality that’s hard-wired in all of us. Meditation helps us control negative emotions (such as anger and envy) and uncover positive qualities such as loving kindness and compassion. Meditation gives us all the tools we need to develop the goodness that already exists within…

Article source: https://mindworks.org/blog/how-to-do-meditation-at-home/
Article author: Mindworks Team

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Why we find it challenging to let go

In traditional meditative practices, "letting go" (also called non-attachment) means coming to terms with the fact that both good things and bad things are a constant in our lives. Life is an accumulation of experiences, causes and conditions which are always shifting and changing forms. After all, one of the only things you can count on in life is change.

When you’re suffering, you have two options for dealing with the difficult situation and emotions it brings up. You can either resist it and wish it to be another way, or you can accept your situation and change the way you feel about it.

Letting go means letting life be by allowing tough feelings to arise, letting them deliver their message and then watching them be replaced by new feelings.

Here I'll explore more about the concept and practice of letting go, and how you can experience your personal freedom in learning to do so.

Letting Go and Accepting

In life, the more we try to control people and situations around us — to push, pull and force things to be as we’d like them to — the worse the situation usually gets. Through introspection, we come to realise that clinging to things we don’t want to give up usually only causes unnecessary suffering and unhappiness.

What are we trying to let go of? Criticism, blaming, fear, competing, people-pleasing, anger, resentment, jealousy and shame are some of the most compelling items on the list. When we trust enough to let things come into our lives at the right time and let them go as they need to, we’re able to find more freedom, peace and comfort.

As the saying goes, "When one door closes, another opens." Letting go and acceptance go hand-in-hand.

With practice, it’s possible to accept ourselves and our lives for what they are, accept other people for who they are and maintain this attitude in each moment.

What Letting Go Is Not

To know why letting go is so important, it helps to understand what letting go isn't and what it won’t do for you. Letting go means practicing acceptance, forgiveness, open-mindedness, patience and remaining realistic throughout the process. But it doesn’t mean giving up or not trying at all. It doesn't mean feeling defeated or hopeless, or allowing others to mistreat you.

Letting go is surrendering and being willing to consciously give up control because you realise that you never really had it in the first place.

Why Letting Go Is So Hard

Ironically, it’s as hard to let go in life when we’re struggling as it is when we’re doing well. Sometimes we can’t let go of what’s familiar, even if it’s destructive or keeping us stuck.

This is because change can be scary.

We don’t like to throw ourselves into unknown territory because we think things might actually get worse. Bad habits persist because their outcomes are predictable. However, fear of change isn’t a good enough reason. It only keeps us feeling stuck, small, fearful and hopeless.

Other times we have a hard time letting go when things are going really well. Clinging is common when we fear letting go of a perceived source of happiness.

The thing is, change and loss are both unavoidable.

Seasons change, relationships end, people age and pass away, companies close, the money runs out and, over time, pleasures lose their ability to keep us happy and engaged. Pretending that we can hold on to material possessions, other people’s attention, power, prestige and youth is an illusion.

Getting Over Clinging, Grasping or Pushing

Meditation is one of the best tools we can practice to learn surrender. It helps remind us to live our lives fully by savouring every moment. It builds our ability to accept the fact that moment-by-moment everything is changing and in flux.

Nothing is permanent.

Bring to mind a difficult situation you’re experiencing and think about what you might be having a hard time letting go of. This might be easy and the situation obvious (you can’t forgive someone or get over the feeling of being let down), or it might take you by surprise. Investigate where in your body you’re tensing, grasping or remaining closed off.

Can you identify which aspects of the situation are causing you the most suffering?

• Are you blaming yourself for past mistakes and can’t forgive yourself?

• Feeling anxious about what’s to come in the future?

• Are you blaming someone else for wrong-doings while failing to consider the conditions they were under?

• Disappointed because things haven’t unfolded like you expected?

Several helpful ideas you can introduce to your meditation practice include: contemplating the end of life and your own mortality, reflecting on causes and conditions, practicing unconditional acceptance and loving-kindness and reciting mantras, which build your trust in the universe.

While it won’t happen overnight, you can learn to be accepting and compassionate with both yourself and others. With time, you can forgive yourself for whatever part you played in the past, as well as forgive anyone else involved. You can let go of fears and expectations about the future, overcoming people-pleasing and being brave enough to face uncertainty.

Make a commitment to letting Go

Letting go is a commitment to stay present in the face of whatever arises.

Change and showing vulnerability can be frightening, but both are easier when you consistently take good care of yourself. (Learn more in Love Yourself Fully: 6 Hacks to Self-Care.)

It’s not easy to let go of expectations, forgive, embrace your own imperfections and experience disappointment.

Show yourself some love during the process of letting go: give yourself massages, take soothing baths, walk outside, spend time at the ocean, write in a journal, dance, run or do yoga.

Practice mindfulness by staying open-minded; allow each moment to bring with it new feelings of hope.

Take stock of what’s around you with fresh eyes.

Remember that happiness comes from going with the natural flow of things, respecting the impermanence of all that life has to offer and embracing whatever unfolds.

Takeaway

Learning to let go allows us the freedom to create space for new outcomes.

Article source: https://www.yogapedia.com/the-freedom-in-letting-go/2/8725
Article author: Jillian Babcock

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Meet Matt Ringrose from Bondi Meditation Centre

Bondi Meditation Centre is a stunning space in the heart of Bondi, founded by Matt Ringrose. Matt has created a place for people to come together, as a community, and either learn or deepen their meditation practice. We interviewed Matt to learn more about his story, read below!

Can you tell us a little bit about how you came to find meditation and where your passion stemmed from?

I found out about Vedic meditation through the book ‘Catching the Big Fish’ by the film director David Lynch. I devoured the book in one day 13 years ago and learned Vedic Meditation that same week.

How did the Bondi Meditation Centre come about and what amazing work do you do there?

I trained as a VM teacher almost 10 years ago and to my delight and surprise found that Bondi Meditation was available as a URL and business name! How things have changed in the last decade. The first 'Bondi Meditation Centre' was my house in Bondi but we outgrew that. So in April 2019 we moved to the current Bondi Meditation Centre - a beautiful space at the top of O'Brien St. Read more here!

How do you feel meditation has impacted your life?

Meditation dramatically improved my long term anxiety and depression, it cured my long term addictions, improved my relationships and gave me a connection to Nature and myself which I never had, or lost a long time ago. Lots more - everything really - but those are the headlines.

You teach Vedic Meditation at The Bondi Meditation Centre, what drew you to this style in particular?

It's an extremely easy and effective meditation. Anyone can learn. If you can think you can learn Vedic Meditation. And if you do it twice a day your life will be transformed for the better. Vedic meditation is accesible to anyone, whereas some other techniques are much harder to to learn.

Do you have any wise words for those who are struggling with meditation, or who have felt defeated by it in the past?

Find yourself a teacher and learn Vedic Meditation. It's as easy as falling off a log and will give you the meditation of your dreams.

Outside of meditation, what else do you enjoy doing?

Listening to house music, being a Dad and having a laugh.

Do you have a favourite book, song, movie or quote you would like to share with us?

All You Need is Love

Want to learn more about Matt and the Bondi Meditation Centre?

Read here.

Author: This is Yoga

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The Yoga Yamas and Niyamas in life

The Yamas and Niyamas are an integral part of yoga and can provide a lot of valuable guidance on how to fruitfully navigate life with yourself and others in mind. The article below provides an overview of the Yamas and Niyamas, as well as detailing how they may apply to our day to day lives and how we can use them for reflection or a catalyst for change.

Yoga is a comprehensive system for wellbeing that extends far beyond asana (physical yoga postures); it is literally a way of living. Yoga is designed to bring increased awareness of not only your body but also your thoughts, through various techniques and teachings. Included in these teachings are the ten Yamas & Niyamas, which are foundational to all yogic thought.  

The Yamas (restraints) & Niyamas (observances) may be thought of as moral guidelines that help us move deeper into our own authenticity and can support the leap towards a more meaningful life. The Yamas and Niyamas are the first two limbs of the eight-limbed path, which is a step-by-step path towards the realization of yoga, as described in the ‘Yoga Sutras of Patanjali’. They are the most concrete places to start, as they relate directly to how you behave outwardly in the world and inwardly toward yourself. Incorporating these principals into your life can have a profound effect on your yoga practice and your peace of mind. Rather than trying to integrate them all at once, choose the one or two that resonate the most with you. You may find that by simply focusing on one, the others begin to fall into place.

YAMAS

Patanjali’s Yoga Sutra lists five Yamas, or moral restraints, which apply specifically to how you behave outwardly toward other beings.

Ahimsa (Non-Violence)

Freedom from Harming. Minimise the amount of harm you are causing to yourself and others in thought, word and deed, by becoming aware of the ways in which you may bring suffering to others. Patanjali’s Yoga Sutra says “When you are established in ahimsa (non-harming), others will stop harming you.” You will be a space for gentle love and kindness.

Satya (Truthfulness)

Truthfulness. Before you speak, ask yourself, “Is it true? Is it kind? Is it necessary?” Satya includes right speech and truthful communication, as well as skilful listening. When approached with a piece of gossip, be a discerning listener. When truly practicing satya, one’s words and deeds are all in alignment with one another. Don’t think one thing and then say something else. Being truthful does not necessarily mean being as blunt as possible. Practice ahimsa as well, by telling the truth in the most skilful and constructive way possible.

Asteya (Non-stealing)

Freedom from Stealing. Do not take what doesn’t belong to you. Do not take that which you haven’t earned. This applies to material things, as well as respecting others’ time, energy and hard work. If you’re always showing up for appointments 10 minutes late, you are stealing another’s valuable time. If you take credit for someone else’s idea or hard work, that is not practicing asteya. Asteya also means balance between give and take. For some people, this may mean taking what is needed more often.

Brahmacharya (Moderation)

The yogic path discourages overindulgence in many things, including food and sex. Obsession with these things may cause you to lose touch with what is truly important in life. Brahmacharya is often described as moderation, specifically sensual. In classical yoga, brahmacharya refers specifically to sexual moderation. Never use sexuality to dominate or manipulate another being. Being faithful to your partner would be a form of brahmacharya. Don’t be too hard on yourself, everything in moderation, including moderation.

Aparigraha (Non-hoarding)

Freedom from Grasping. Develop sensitivity to what you really need. Don’t take so much that others don’t have enough. Don’t be possessed by your possessions. As long as you are lusting after the next great thing, you will always have a sense of lack, which leads to suffering and a feeling of separation. If there is something you want, take the necessary steps to make it happen. Let go of your attachment to the outcome.

NIYAMAS

Patanjali’s Yoga Sutra lists five Niyamas, or observances, which apply specifically to how you conduct yourself on a more personal level.

Saucha (Cleanliness)

Cleanliness and purity can be practiced on a number of different levels. A clean environment and living space: clear clutter, keep belongings organized and practice good feng shui. A clean body: clean diet, good hygiene, well kept appearance. A clean mind: consider the amount and the quality of the information you are inputting on a daily basis and be selective about the books and magazines you read, how much time you spend online and what television shows and movies you choose to consume. Clean company: spend time with people who uplift your spirit and inspire you to be your best and set clear boundaries if you have toxic people in your life.

Santosha (Contentment)

Look to yourself and your own innate goodness for happiness; that is the only place you will truly find it. Santosha also means being present. Rather than wishing for things to be different in your life, accept and appreciate the reality of what is. Do you really need things to be different to be happy? Choose to be happy now. Cultivate santosha by making gratitude a daily practice. Notice the moments you are happy, even if they seem to be few and far between. Keep a gratitude journal. Count your blessings. Remind yourself often, “I have enough. I am enough.”

Tapas (Self Discipline)

Transform yourself in the fire of positive change! The term tapas means “heat” and it refers to the discomfort that comes with breaking habitual thought and behavioural patterns to effect positive transformation in your life. If you have ever tried to break a bad habit, you will know that process is often accompanied by physical discomfort. You also recognize that the discomfort is a necessary step toward the change you are seeking. Having tapas is rolling out your yoga mat and doing your practice, even when you’d rather stay home and watch TV and eat chips. It’s pulling an all-nighter to finish an important assignment to the best of your ability. Or holding an uncomfortable yoga pose for those last three difficult breaths because you know it will make you stronger.

Svadhyaya (Self Study)

Be aware of your actions as they are happening. Reflect on them later. Use your reflections to make positive changes to your actions in the future. Taking time to reflect quietly on your day through journaling or contemplation is a wonderful way to practice svadhyaya. Studying of yoga texts and scriptures is also said to be a form of svadhyaya, as you are studying the highest self.

“The person practicing svadhyaya reads his own book of life, at the same time that he writes and revises it.” - B.K.S. Iyengar, Light on Yoga

Isvara-pranidhana (Surrender)

Give your life force energy to something higher than yourself. This is devotion and surrender for the small self to the higher self. We practice isvara-pranidhana every time we dedicate or offer up our yoga practice to someone else. This has a powerful effect on your practice. It creates new sense of purpose when your practice is infused with intention and energy. Isvara-pranidhana also means letting go of doubt and making room for faith.

 
Author: CorePower Yoga blog

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Supporting a healthy brain and mind

Our brains and minds are such powerful things. What we feed our brain – nourishment, exercise, leisure activities, rest & sleep etc – can impact the way we think, feel and function. There are modifiable activities that can enhance our brain health, and others that can jeopardise it. Read more in the article below!

Mind over matter—these days, this proverb feels extra relevant. From mental wellness, to focus, to stress management, the health of our mind is central to our quality of life. So how do we keep our mind in its very best shape? We make brain health a part of our daily routines.

Why does brain health matter?

A healthy brain is the baseline of any thriving lifestyle. In terms of wellness, it comes before the quartz crystal face rollers, infrared saunas, and plant-based meat alternatives. A healthy brain helps us harness our own potential, solve life's inevitable problems, sort out emotions, and manage stress. And this brilliant organ (which research suggests may be more powerful than all the digital computers in the world combined) does these things all on its own. But that doesn't mean we can't lend a hand.

We can do that by adjusting our routines and activities to cultivate the brain functions we appreciate most, like focus and stress management. Getting more intentional about brain health is pretty straightforward, but potent—here's what it looks like.

Begin a regular meditation practice

Intuitively, we all know that meditation is probably a good idea (and it is), but we rarely prioritise it. The truth is that if we understood just how beneficial meditation is for our brain, it would be easy to make it a nonnegotiable part of our daily routine.

We've all heard that meditation helps with stress—but there's so much more to it. A regular meditation practice has been proven to literally change the brain. In one study, Harvard neuroscientists found that after just eight weeks of regular meditation, participants' brain cortex thickened in key areas responsible for factors like cognition, memory, and compassion. Meditation works wonders on the brain—50-year-old meditators have the same amount of grey matter in the brain as 25-year-olds... And this just scratches the surface of how many benefits there are.

Our brains are constantly running the show, but we can assist them by providing the ingredients that help nourish it. Vitafusion* Brain Food is a gummy supplement that nourishes the brain with important nutrients. It includes a daily dose of ashwagandha, a popular Ayurvedic herb that has been used for thousands of years to help with stress. To help support focus, the Brain Food formula also includes phosphatidylserine, a phospholipid/fatty acid that is a critical component of cells, including cells in the brain. Just two Brain Food gummies also provide vitamins B6 and B12, essential nutrients to help nourish our brain.

Get serious about hydration

As if you needed another reminder to drink more water... hydration is actually key to supporting our brain function. Considering water is responsible for 75% of our brain mass, it's understandable that dehydration affects our brain health. Studies have shown that for middle-aged adults, dehydration requires the brain to work harder to complete a task, resulting in fatigue and changes in mood. Dehydration has been linked to impaired attention, executive function, and motor coordination. For the sake of your brain, stay on top of your hydration goals! Make it easier by infusing your water with fruits, set reminders on your phone to drink up, and make every work break a water break. 

Play games that help with cognitive training

Games and puzzles? We have to be real with you; some of these practices and routines are actually a no-brainer. Studies show that cognitive training can yield improvements in attention, memory, and processing speed—meaning that you now have a worthy reason to play "brain-training games" like crosswords and apps like Luminosity (basically a workout for your brain). But under the "use it or lose it" philosophy, research also indicates that persistence is key to maintaining benefits. A fundamental part of brain health is simply using our brain: Play challenging games, learn something new, get creative!

Brain health is an everyday intention

When it comes to brain health, there isn't a single solution or quick fix. Brain health is an everyday intention. Just like we work out and nourish our bodies—our brain needs exercise and nourishment, too. Instead of taking your brain for granted, think about how fascinating "thinking" really is (that's a brain exercise right there). Embrace the lifestyle of brain health, and show your mind that it matters!

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Read the original article here
Article author: Devon Barrow

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