Peace and love 🙏
Silent Sunday 🍃🌞
Peace and love 🙏
Tag: mindfullness
10 facts on the link between poor gut health and hormonal irregularities ✋
1. Poor gut health means poor metabolism, microbiome irregularities, digestive issues, chronic inflammation, built-up toxins, elevation of cortisol and hormonal issues. Therefore, a weak gut health profoundly affects the endocrine ecosystem. On the other hand, studies have confirmed that gut microbiota can be influenced by the hormonal environment. Some studies suggest that there is a connection between gut microbiome and sex-related diseases like polycystic ovarian disease, post-menopausal osteoporosis, ovarian cancer and type-1 diabetes.
2. The gut microbiome normally maintains and regulates digestion, nutrient absorption, immune protection and hormonal regulation. In fact, a balanced gut microbiome is the key element in stabilizing hormones like oestrogen, cortisol, and insulin. When the gut microbiome and its ecosystem are in balance :
• Digestion is smooth
• Hormones are regulated
• Inflammation is low
• Mood and energy are improved
• The estrogen level is stable
3. Trouble arises when the gut microbiome goes out of balance and gut health is disturbed; the hormonal health is impacted as well. The common issues may appear:
• Body weight may fluctuate
• Estrogen levels may shoot up
• Other hormone levels may fluctuate rapidly
• Sugar cravings increase
• Toxin levels may rise
• Hair fall
• Irregular periods
• Trouble sleeping
4. The gut microbiome and oestrogen link: A special group of gut microbiome named estrobolome maintains and regulates the oestrogen cycle in the body. The bacterium helps to clear out the excess oestrogen from the body and maintain the menstrual cycle:
When estrobolome functions properly,
• Menstrual cycle remains regular
• The oestrogen level is regulated
• PMS remain under control
• Acne and skin issues are absent
• Bloating and gas issues are nil
When estrobolome is unhealthy,
• Estrogen levels imbalances
• Instead of clearing, the oestrogen recirculates in the body
• Acne, bloating, and gas issues may arise
5. When gut health is optimised, the estrobolome produces enzymes like betaglucoronides which not only metabolise and maintain the optimal levels of oestrogen, but also help in breaking complex carbohydrates, absorption of bilirubins and flavonoids. Oestrogens are basically produced by the female ovaries and adrenal glands. In women, the hormone plays an important role in reproductive functions, regulating body fat, maintaining heart health, bone health and brain health. In men, this hormone helps to maintain libido and the maturation of sperm.
6. PCOS linked to gut health: Many women who suffer from PCOS usually have gut health issues, including slower metabolism and chronic inflammation. Other issues which are commonly seen are:
• Blaoting, gas issues
• Irregular digestion
• Sugar cravings• High insulin levels
• Depressions, mood swings
• Low energy
• Irregular periods
• Skin issues, acne
7. Holistic health approach: To maintain stability and balance between gut health and hormonal balance, changing lifestyle habits, nutritional habits, and daily physical activity are the major steps towards this goal. Developing routine habits includes:
• Changing nutritional habits to whole foods.
• Timely eating habits
• Manage routine stress
• Mindfullness
• Breathing techniques like Pranayama
• Regular physical activity
• Maintaining a sleep routine
• Avoid the intake of unnecessary antibiotics
8. Nutrition plays a significant role in shaping gut health and maintaining hormonal stability. The important steps are:
• Completely avoiding processed, junk, refined and sugary foods
• Maintaining hydration, drinking plenty of water
• Focus on whole grains, lentils, beans
• High-fibre vegetables
• Fermented foods
• Omega-3 rich foods
• Herbal teas
• Fresh fruits
9. Probiotics/Prebiotics: Both probiotic and prebiotic foods strengthen gut health and support hormonal health. When consumed routinely, it significantly impacts digestion, slows down inflammation, improves sleep, and helps in managing PMS and PCOS in women.
•Probiotics like fermented food, such as pickled vegetables, kombucha, kefir and curds.
•Prebiotics include whole grains, onions, garlic, and bananas.
10. The major takeaways in optimising gut health and maintaining hormonal balance are:
• Always be careful what you put into your body. Food not only curbs our hunger but they feed our cells.
• Routine exercise helps in the detoxification of the liver and reduces daily cortisol levels, regulate the levels of sex hormones. Activities like Yoga, mindfulness practises, and breathing exercises maintain an optimal environment for the balance of the gut-hormone axis.
• Curbing smoking and limiting alcohol can prevent toxins from building up, supporting the liver in the detoxification process, which is crucial for endocrine health.
• Avoiding unnecessary antibiotics as they can disturb the ecology of the gut microbiome and disrupt its functions.
Thanks for reading.
Peace and love 🙏
10 facts: Why is self-awareness an ultimate goal?
1. Self-awareness is quite a commonly used term for mental health and well-being. While it has been discussed frequently, many people lack its actual understanding. Our everyday life is often caught up in autopilot mode, so our quality of awareness is very low. Our thoughts, emotions, reactions, habits, routines and impulses of day-to-day life are all on autopilot, so that instead of being aware of them, they keep us in control every day. So, it is important to understand Self- awareness and learn this ability of self-observation to improve our quality of awareness.
2. Many times in real life, we have gone through similar experiences, similar kinds of failures, attract similar people, have similar reactions, similar impulses, similar emotional meltdowns; the reason is not the outside world, but it is our inability to understand ourselves and our unwillingness to change. Most of the time, we are not self-aware of our emotional state, lack understanding of our strengths and weaknesses, so we end up in similar situations and experiences. As an individual, it is important to learn self-assessment, introspection and the ability to recognise our thoughts, feelings, emotions and actions.
3. Self-awareness is a psychological skill of knowledge and understanding about one’s own emotional state. It’s about self-observation, self-assessment of one’s emotions, thoughts, feelings, reactions and actions. It’s a capability of recognising one’s own reactions, actions, and behaviour in interacting with the outside environment and other people. Self-awareness helps in identifying tendencies, understanding emotional states, strengths, weaknesses, limitations and personal goals. It’s a lifelong learning ability to develop confidence and optimism in this dynamic world.
4. Self-awareness can be beneficial in several ways:
• Helps in building self-esteem, self-control, creativity, and skills
• Benefits include self-acceptance, emotional growth, and self-development.
• Aids in decision-making.
• Understanding strengths, weaknesses, and limitations.
• Accurate self-reports.
5. For several decades, thousands of research studies have been carried out to understand the interconnectedness between self-awareness and important key attitudes of human behaviour like habits, feelings, emotions, happiness, stress parameters, empathy and job satisfaction. Broadly, two types of self-awareness studies are recorded as :
• Internal self-awareness: It’s the ability to observe and monitor our inner world, while some label it as a state of self-consciousness temporarily. It is found to be associated more with relationships and job satisfaction as we try to fit ourselves with our personal control and social control.
• External self-awareness: Some state it as the difference between how we see ourselves and how others perceive us. Studies show that people who understand how others see them can be more empathetic and understanding of others’ perspectives.
6. Extensive research has identified five layers of self-awareness:
• Physical: Awareness of your physical body as shape, size, gender, race, ethnicity and five senses.
• Energetic: The breath and energy levels, which include the life forces that help you to move, think, create and take action.
• Mental: The thoughts, feelings, emotions that help you to react and take actions for yourself, others and life.
• The Witness: When you learn to become your witness and become aware of the different layers of self-awareness without being judgmental. This is an essential part of the path of learning self- awareness because you can bring about changes, a better understanding of your flaws, unhelpful patterns of beliefs, and habits that need to change.
• Bliss: Deep connection with a Higher Self, the Truth. A spiritual interconnectedness with the Divine.
7. The skill of knowing yourself is the biggest deal. If we actively start employing this art of self- awareness, we see ourselves as in a mirror, no hidden veil, just inside out, the reality as it is. Then,we start to find acceptance within ourselves, develop resilience if changes are not possible, and consciously bring about changes in our reactions, habits, behaviour and actions in our day-to-day life whenever required. This makes our everyday life approach easier, better handling relationships with people around, self -efficacy in controlling our mind, emotions, impulses, feelings, reactions, dealing with the external environment, people and the world around as it is.
8. Being in a path of self-awareness asks us to understand:
• Clear knowledge of our basic nature, character, impulses, flaws and desires.
• Observe our own habits and behaviour in dealing with our inner world and external world.
• In alignment with our energy levels and breath, and how they are affected by our choices and lifestyle.
• Keep an eye on our thoughts, feelings, emotions, impulses and learn to respond rather than react to whatever life throws us.
• Being a witness to self (intuitive wisdom) so that self-acceptance is easier without being judgmental.
• Searching for our connectedness to something bigger than ourselves.
9. Practising and learning to seek self-awareness is far from being an easy task; it is a lifelong process. Our day-to-day life is so much attuned to working, earning money, parenting, paying the mortgage, bills, and routine hustles that we hardly get time for ourselves. Besides, many obstacles cause hindrance in this path :
• Fear – Knowing and understanding our vulnerability, uncomfortable emotions, and weaknesses.
• Attachment – attachment to people, desires, things can often lead to internal conflicts.
• Aversions – Conscious understanding and resurfacing of situations, people, we usually avoid, internal conflicts, unresolved emotions and discomforts.
• Ego- Instead of being the centre of the world around us, knowing that ego is that tool to distinguish us “I” from the outside world, learning to balance it with wisdom rather than controlling us.
• Ignorance – Learning and understanding about the larger picture of life, rather than being happy when life goes well and disliking it whenever life throws challenges.
10. Developing and seeking self-awareness is an ongoing process, a lifelong learning. In this process, as an individual, there is tremendous personal growth, control over emotions, decision- making and self-acceptance with limitations. Some of the basic strategies are:
• Daily practising mindfulness, calmness, and reflections upon thoughts without judgement.
• Journaling your thoughts, feelings, emotions, impulses on experiences and situations.
• Getting honest feedback from trusted friends, family members, siblings, and partners.
• Self-analysing the situations that can trigger strong emotional responses like anger, panic- attacks, pain, and fear.
• Self- assessment of limitations, weaknesses, strengths, and levels of resilience.
• Routinely reviewing the day-to-day reactions, actions, decisions and interactions.
Thanks for reading.
Peace and love 🙏
10 facts: Why mitochondrial health is of crucial importance?
1. Right from the biology textbooks in school, to higher levels of studies and research, the importance of mitochondria has been highlighted time and again. As previously mentioned, mitochondria are known as the ‘powerhouse’ of cells. They are the centre of energy production, metabolism, crucial for cellular functions, ranging from cellular activities, regulating vital functions and including cellular death. In other words, they are critical in maintaining overall health, preventing various diseases and increasing longevity.
2. Mitochondria have their own DNA and undergo a constant process of damage, repair, replacement, and distribution within cells of the body. Through mitochondrial dynamics, a damaged component or an impaired mitochondrion can be replaced, mitochondrial quality can be controlled, and mitochondrial functions can be maintained, thereby preventing disease processes and promoting overall health and well-being. So, continuous mitochondrial dynamics play a pivotal role in maintaining good health on the cellular level and overall longevity.
3. Mitochondria are an integral component of a cell that carries out a series of functions like cellular metabolism, energy production, fission, fusion, mitophagy, ion homeostasis, senescence and cell death (apoptosis). Studies have shown that mitochondrial dynamics play a pivotal role in diverse cellular functions, influencing the activation and functioning of cells and cell movement. Cell movement is the basis of vital processes like wound healing, tissue growth, the immune defence mechanism and disease-related processes like malignant metastasis. Therefore, mitochondrial health and functioning are fundamental to the body’s overall health at the cellular level.
4. Mitochondrial health impacts most of the vital systems of the body, including the immune system, bones, muscles, heart, neurological, cognitive and gut health. So, when mitochondria are dysfunctional or underperforming, the body will exhibit various symptoms like :
• Low immunity status.
• Metabolic syndrome
• Brain and cognitive disorder
• Fatigue syndrome
• Bone and muscle conditions like osteoporosis and sarcopenia.
• Inflammatory diseases.
• Chronic body pain.
5. Mitochondrial disorders are of two types: Inherited types and acquired types. Inherited Mitochondrial disorders can be caused by genetic mutations due to defective genes encoding the ETC (Electron Transport Chain) protein.
• Barth syndrome.
• Kearns- Sayre syndrome.
• Chronic progressive external ophthalmoplegia.
• Leigh syndrome.
• Ataxia.
Acquired types: Mitochondrial disease from external factors like toxins, drugs (mitotoxins), ageing, infections, inflammatory responses, secondary causes like cancer, Alzheimer’s disease, diabetes, Parkinson’s disease, long-standing COVID.
6. Symptoms of mitochondrial disorders depend on the underlying factors, such as:
•Inherited types usually affect multiple organs, such as the brain, heart, liver, and muscles.
•People may have muscle fatigue, cognitive decline, hearing loss, vision loss, and GI issues.
•Secondary types can be the consequence of the primary causes, like type 1 diabetes, cancer, mental health disorders, and heart diseases.
•Environmental factors like toxins and drugs may result in mitochondrial dysfunctions.
Acquired types may have both the symptoms of inherited types and the underlying primary cause.
7. Diagnosis and treatment depend mainly on the underlying factors, triggering causes and the primary disease. The diagnosis relies mainly on many criteria, such as clinical, biochemical, tissue, and molecular specificity of clinical and laboratory findings.Treatment depends on the family history, clinical findings, laboratory findings, and metabolic/ molecular diagnosis. Treatments are usually antioxidant intakes, regular calorie intake, exercise, and specific treatment depending on the primary disease and definite mitochondrial dysfunction.
8. Commonly used agents for the treatment of both inherited and acquired types are:
• Electron transport chain support, like CoQ10 (ubiquinol)
• Electron carrier support, such as Niacin and Riboflavin.
• Fatty acid oxidation support, Biotin L-carnitine.
• Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.
• Anti-oxidants like Vitamin E, C, L-carnitine, and CoQ10.
9. Mitochondrial diseases have no cure, but a holistic lifestyle approach can improve the quality of life. The focus is mainly on energy preservation, nutrition, exercise, and stress management.
• Conservation of energy is essential to reduce fatigue, like planning out the daily and weekly schedule, taking rest in between normal chores, using assistive devices to minimise effort, and seeking help to reduce workload.
• Balanced diet of healthy protein, whole grains, fruits, vegetables, and healthy fats. Hydration and using supplements for health support.
• Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.
• Prioritising sleep, avoiding toxins like quitting alcohol and smoking, managing stress like meditation, mindfulness tools, and nature bathing.
10. In a nutshell, mitochondrial dysfunction is very complex in nature and still not completely understood. Mitochondrial dysfunction is differentiated as primary and secondary (acquired) types, and the diagnosis is again very complex. But there is the MDC scoring system, which is beneficial. Millions of people across the world suffer from some types of mitochondrial dysfunctions, which include diabetes, autism, cancer, blindness, heart, kidneys, liver or infertility issues, Alzheimer’s, Parkinson’s and chronic fatigue syndrome. Bringing out lifestyle changes can be helpful to improve the quality of life as well as mitochondrial health.
Thanks for reading.
Peace and love 🙏
Silent Saturday 💚
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Wordless Wednesday 🍃
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Silent Saturday 🩶
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Dealing with emotional thoughts: A perspective 🙌
Emotions are subjective yet universal among all humans. They significantly influence our daily lives, decision-making, behavior, relationships, psychological states, and physical health.
Our emotional thoughts arise from emotional reasoning in response to situations, people around us, events, and past experiences. Emotional responses trigger our thoughts, feelings, actions and behaviors in reaction to external events, situations, or circumstances. Thus, emotions play a crucial role in our everyday lives and the decisions, we make.
Research states that all things in the Universe are made of energy which has a vibrational frequency. Emotions too, have amplitude and frequencies. Positive emotions like peace, love, and joy are found to have higher frequencies as compared to negative emotions like anger, fear, guilt, and sadness. According to the frequency chart, emotions like guilt, and shame have as low a frequency of 30-20 Hz to emotions like love, peace have as high as 500-600 Hz. Studies often link low frequency to disease state, depression and stress. Negative thoughts and feelings can often create a low vibrational frequency state which can create anxiety, and stress and affect our physical health.
Studies have consistently shown that negative emotional thoughts and feelings can significantly affect our physical health and overall well-being. The importance of the mind-body connection and the gut-brain connection highlights how our physical body responds to our thoughts, feelings, and mental state.
While unwanted changes, negative experiences, and challenging situations are a part of life, learning to manage our emotional state and well-being is a significant challenge—but it is certainly not impossible. Events such as:
Death of a loved one
Suffering from an illness
Getting laid off from a job
Divorced
Getting married, having a baby
Financial issues
Dealing with a pandemic or war-like situations
Cheating partners
Domestic violence
Physical health often suffers when emotional health is struggling. During times of emotional crisis, many individuals may seek an escape through unhealthy coping mechanisms such as alcohol abuse, drug abuse, or binge eating, attempting to suppress their emotional turmoil. Unfortunately, this approach does not lead to healing and can result in disastrous consequences. The list of physical impacts and symptoms experienced in a state of emotional stress is extensive.
Physical symtoms frequently seen as:
Palpitation
Chest pain
Back pain, neck stiffness
Fatigue , tiredness
Poor sleep, insomnia
High blood pressure
weight loss / obesity
Stomach upset like bloating, acidity
Physical signs of our mental state can often be quite apparent. Additionally, there are mental symptoms that we or those around us may observe, even if we attempt to deny them. Here are several such signs:
*Resisting to acknowledge the thoughts instead of accepting
*Not self-realising and accepting the present situation
*Trying to control the situation or the people around
*Suppressing emotional thoughts and feelings instead of expressing
*Living in blame
*Focussing on lacks
*Forgetting gratitude
Dealing with emotional thoughts is not easy. It’s important to remember that while I cannot control external events or situations, I can influence my own mental state to cope and adapt positively. Here are five simple tools that can help bring about a positive shift in the mental state:
1.Self-Responsibility: Recognizing and taking responsibility for our mental state is crucial. Often, we create more pain and hurt from emotional thoughts and feelings by overthinking and getting caught in repetitive loops, rather than addressing the actual situation. It’s important to remember that 95 to 98 percent of our worries are self-created rather than based on reality. Only about 2 to 3 percent of our concerns are truly justified. Therefore, it’s essential to become aware of and take responsibility for our mental state, as this is the first step towards creating positive change.
2. Let go of control: We have to understand that we cannot control everything that happens in our lives. We have to let go and trust the Divine and timings of life. Letting go is important to heal and restore balance.
3.Journaling and practicing gratitude: Daily journaling can release deep thoughts that might otherwise feel heavy and hurtful. Practicing gratitude and maintaining a thankful mindset can elevate our vibrational frequency and promote healing.
4. Healing the Sacral Plexus Chakra: According to Yogic science, the sacral chakra is responsible for maintaining emotional balance, creativity, and a sense of vitality. To heal this chakra, engaging in yoga and physical activities such as dancing, swimming, and savoring life’s simple pleasures— like playing with a child, listening to birds chirping, or enjoying the sound of flowing water—can help release blockages.
5. Daily Affirmations: Choosing words and phrases that align with your life goals, such as mantras or sacred verses, can significantly enhance your positivity and resilience. Reciting these affirmations each morning can set a positive tone for the day. Some powerful examples include: “I trust the Universe,” “I am strong and powerful,” and “I let go” “My food nourishes my body and mind”.
Every day, we experience a wide range of emotions based on external events, past memories, current situations, and various circumstances. It is essential for us to recognize our emotional limitations and boundaries in order to protect our mental well-being. One of the most important things we can do is to let go and trust the Supreme, the Divine, as not everything is within our control.
Self-reflection is crucial for restoring our emotional balance. Engaging in daily activities such as meditation, yoga, chanting, and appreciating the small joys in life holds great significance in achieving mental equilibrium. Finally, staying grateful and expressing our thankfulness for this journey of life is truly fulfilling.
Thanks for reading.
Peace and love 🙏
8 facts: Broken Heart Syndrome 💔
1.Broken heart Syndrome is a temporary heart condition known as Takotsubo cardiomyopathy, as it was first described in Japan in 1990. This condition of the heart weakens the left ventricular muscles, making blood pumping difficult. The condition is associated with a severe emotional episode, extreme physical stress, loss of a loved one, sudden illness, or a serious accident.
2.Broken heart syndrome symptoms may mimic the classic symptoms of a heart attack like pain in the chest, severe pressure or heaviness in the chest, shortness of breath, fatigue and cold sweats. Pathologically, there is no actual blockage in the coronary arteries. Research shows that extreme emotional, and traumatic stress, the rise of catecholamines and stress hormones like adrenaline causes the heart muscles or the coronary arteries to stun the heart temporarily, preventing the left ventricle from pumping blood effectively.
3. Studies show about 90% of the cases are women and many of them recover without any long-term damage. The exact cause is still not known. But the common causes which are found to be:
• Sudden loss of a loved one.
• Severe physical pain.
• Sudden illness.
• Domestic violence.
• Serious accident.
• Huge financial loss.
• Intense fear.
4. Though physical symptoms and ECG changes like ST segment elevation can misdiagnose a heart attack, other imaging studies are required to rule out a heart attack. The most common diagnosis of Broken heart syndrome is no evidence of blockages in coronary arteries which on the other hand, is a classical sign of a heart attack. In the echocardiogram, there is a bulging of the lower part of the left ventricle seen in Broken heart syndrome, which resembles a tako-tsubo (a Japanese octopus trap pot), hence the name is derived. This is quite a confirmatory sign of Broken heart syndrome or Takotsubo cardiomyopathy.
5. To sum up the differences between Broken heart syndrome and heart attack are:
• The angiogram shows no signs of blockage of coronary arteries.
• Blood work, especially enzyme levels shows no sign of heart damage.
• An echocardiogram shows abnormal bulging or ballooning of the lower part of the left venticle so, also known as Balloning heart syndrome.
• Recovery is faster within days to a couple of weeks.
6. Broken heart syndrome is not usually fatal, and under treatment and observation, the individual recovers within weeks to a month. The prognosis is good and there is also less risk of such episodes in future. But in rare cases, it may become fatal causing severe short-term heart muscle failure. Research continues to learn more about the diagnosis and treatment of cases of Broken heart syndrome.
7. There is no standard treatment for Broken heart syndrome and is mainly individual-specific. Medication is required to reduce the stress on the heart muscles. Medications like Angiotensin-converting enzyme inhibitors (ACE), Beta-blockers, diuretics, and blood thinners are used to heal the heart muscles and prevent further episodes. Complete recovery is likely within a month or so.In addition to this, management of stress is also required to prevent such episodes in future.Regular follow-ups are required for the individual.
8. Broken heart syndrome or Takotsubo syndrome has been researched to have certain general pre-disposing risk factors like smoking, hypertension, obesity, diabetes, pulmonary diseases, malignancies, neurological diseases and psychological disorders. Evidence also shows higher prevalences in females compared to males. Although routine checkups, ECG, blood work and echocardiograms are necessary at regular intervals, it is important to work on stress factors like meditation, yoga, deep breathing and mindfulness techniques.
Thanks for reading.
Peace and love 🙏
Taming the monkey mind….5 facts 🙌
‘Monkey mind’, yes, that’s what the Buddhists called our wondering mind. The more you try to control, the more it wanders. This is the nature of the human mind. It can never remain still. During the day, whenever, we try to be still, the mind races ahead to the future or returns to the past in some old memories. Our mind is always thinking of something or another. Distractions like tasks, jobs, people around, day-to-day stress, entertainment, and social media, all add up to the flickering nature of the mind. Therefore, let’s explore why our mind behaves this way and how we can try to control it, if at all, it’s possible:
1.A wandering mind is quite a normal behaviour and characteristic in nature. The attention shift of the mind from one thought to another is involuntary before even we notice it. In a monotonous daily activity of a boring nature, like studying, in the classroom in case of a student, or doing daily chores, it can happen voluntarily.
2.Studies show that the mind wonders mainly for two reasons: Either the work or activity, we have been doing is not engaging and monotonous and another reason can be that facing obstacles or hard task causes worry and anxiousness.
Sometimes, Scientists, link the wandering nature to creativity, explorative and intuitive mind. However, this becomes problematic. In those times, when we are supposed to be working, we lose focus and attention or think in bed when we are supposed to sleep. Oftentimes, the mind is either daydreaming, imagining things, anxious thoughts worrying about the future or replaying some old memories, stuck in some emotional thoughts.
3.What can be the possible causes of a wondering mind?
*Anxiousness and worrying mind.
*Boring and repetitive activities.
*External distractions like our mobile phones and other gadgets, people around, noises, social media.
*Internal distractions like stress, anger, hurt, sadness. Physical discomfort like fatigue, pain, hunger.
*People with attention deficit disorder have a hyperactive mind.
4.Self-awareness: How can I realise that I have a wondering mind?
Firstly, being aware of your own mental state. Most of the time, if you find yourself, overthinking, worrying, and ruminating thoughts.
Your mind is often, exhausted, being engaged in unproductive thoughts, unable to find solutions to problems or losing your spontaneous problem-solving ability.
Being self-aware, in such a state of mind, can help us to bring about change in our mental state.
5.Taming a wondering mind can be a very difficult task. But, with practice and consistency, everything is possible.
a)Meditation is an effective tool. Again, meditation is’nt easy. Perhaps, sitting still in a quiet place, trying to focus the mind is a hardest task. Focusing on breathing is a commonest method. Other methods can be, focusing or imagining an object like sun, moon, or the ocean. Using a guided mediation or listening to nature sounds, chanting of mantras can be effective.
b)Journaling is a powerful tool to clear the mind. Noting down daily thoughts, thoughts related to job, loved ones, family, future goals, holiday plans, emotional pain, feelings of old memories can be very useful to clear the mind clutter. Writing down can self-help to acknowledge the bothering thoughts and refocus the mind to concentrate on the task at hand.
c)Physical activity like going for a walk, physical movement of the body, legs and hands, watering your balcony plants, spending time in nature, light exercises can be very helpful to reset the mind. Playing an instrument, or listening to a music piece can be rejuvenating to refocus the mind too.
d)Sleep and adequate rest are necessary to clear the mind clutter. Getting a proper goodnight sleep and following a daily sleep routine is mandatory. Making a conscious effort to keep away from our mobile phones, social media distractions, caffeine free, emotional disturbing thoughts, 2-3 hours prior going to bed, can give an adequate sleep.
Thanks for reading.
Peace and love 🙏
3H:health,happiness,healing 