Meditative Practices, 10 Reasons Why You Should have one.

Stress Less: In this day and age, stress is one of the number one complaints that people have. But stress is not just a daily annoyance; it is a real problem that can have serious—even deadly—consequences on your health. You may have heard the expression “Stress Kills,” and it is an unfortunate truth. Stress hormones take a tremendous toll on your body. Luckily mindfulness has been scientifically proven to reduce stress and increase mental and physical health.

Improve Mental Focus: Does it ever feel like you just can’t turn off your brain? We all have mental chatter that can distract us when we need to focus on work, school, or other important activities. Meditative practices are specially designed to train your mind to focus when you need it to, which will help you to direct your train of thought in the right direction.

Connect With Your Loved Ones: It might seem counterintuitive that internal practices of mindfulness and self-awareness could help you to connect to someone outside of yourself, but they can do just that because they allow you to get in touch with yourself through mental focus and attention. This translates into interpersonal relationships, and over time, you will find that it will become easier give your loved ones your full, undivided attention.

Reduce Pain: Pain is something that we all have to deal with from time to time. But dealing with chronic mental or physical pain can leave you exhausted on all levels—mentally, physically, and emotionally. Mindfulness can enable you to change your relationship to the pain you are experiencing and free up mental energy for the life you want to lead.

Sleep Better: Getting the sleep your body needs can improve your mental and physical health. Inadequate sleep leaves you in a state of constant fatigue, and insomnia can exacerbate this problem, creating a vicious cycle that can be hard to escape. Meditative practices can be a solution, as they give you the tools you need to get restful, restorative sleep each and every night. These techniques can also help you fight insomnia so that you can fall asleep quickly and break the cycle of exhaustion.

Lose Weight: It may sound too good to be true, but let me explain. Meditation can actually help you to lose weight and keep it off. This is because, as previously discussed, meditative practices reduce stress and improve sleep, and both stress and fatigue can cause weight gain and difficulty controlling appetite. In addition, mindfulness and visualizations can empower you to finally reach your ideal weight and increase your physical stamina.

Achieve Your Goals: Weight loss isn’t the only goal that meditation can assist you in attaining. Whether your goals are personal or professional, visualization is a powerful tool that can increase your motivation and drive to succeed. When you have this mental toolbox in place, you will find that you have a nearly unlimited capacity for success, as your daily practice consistently renews your motivation to achieve.

Increase Self-Confidence: Have you ever watched someone who conducted themselves with such poise that they could gain the attention of everyone in the room with only their self. Meditation can actually work to help you begin to be perceived as confident and in control. Your newfound mental composure can enable you to be assertive, make new connections with ease, and feel good about the decisions you make.

Be Inspired: It’s no secret that our innate creativity is often blocked from within our own minds. For example, for a writer, this can take the form of what’s commonly known as writer’s block. In fact, nearly everyone has experienced this frustrating lack of inspiration. Mindfulness is a great way to remove our own mental blockages and tap into the creativity naturally flowing within us in order to achieve great things, whether in science, art, or another field.

Find Peace: Along with the mental clarity you gain from your mindfulness practice, you will find that you attain a state of inner peace and calm. You will gain perspective about what is most important to you, and gratitude will begin to flow through your life as you recognize the incredible opportunities you do have, in spite of any setbacks. Mindfulness brings your awareness to the richness of everything that life has to offer.

Laura Zukerman

The Goddess Bibles

A Memoir By LZ

Improving Your Mental Health With the Right Food and Sleep

What’s key to understand here is that it’s not just our thoughts that lead to these changes, just as important is our biology and lifestyle. Our bodies and minds are in a tightly linked cycle of activity.

For instance, when you eat, there is an increase in serotonin. Why? Because foods especially carbs , contain an amino acid called tryptophan. When blood sugar increases, the body responds by releasing insulin. This triggers the glucose from the blood to be used for activity or stored as fat. However, tryptophan does not get absorbed as such. This remains in the blood stream. This then gets circulated into the brain which then becomes serotonin. This is because tryptophan is a precursor or building block for serotonin.

This is why our moods tend to increase when we have eaten, this then results in the release of ghrelin to signal that one is getting fuller, to prevent you from over eating.

Later on , that serotonin converts into melatonin the sleep hormone. That melatonin reduces activity in the brain and this then triggers the release of other inhibitory neurotransmitters like GABA.

Did you know that darkness also is a release of melatonin? Meanwhile, the longer you begin to stay awake, adenosine, another inhibitory transmitter; builds up in the brain. This is partly what gives us brain fog, because is is by product of the energy process used in brain cells.

What all this means is that after a long day and a very big meal, you are sure to be getting more tired and find it harder to wake up and do something. That’s not you being lazy or disinterested, that’s the biology of your brain.

Now, let’s say we want to wake ourselves back up, what do we do? Sunlight triggers the release of cortisol, which along with nitric oxide will help to wake us up. This is another reason why we should avoid looking at phone screens when we are getting ready for bed. Jumping in a cold shower would definitely wake you up! This stimulates the release of epinephrine, norepinephrine, testosterone and more! This will wake you up and make you much more focused. It is the adrenaline that causes the hairs to stand up on your body.

Loud noises can create enough shock to wake you up, and so to can hunger. When we are hungry we have low serotonin in our brains 🧠. This increases cortisol , the stress hormone. That’s why we get anxious when we’re hungry and why some people get hangry.

Also useful is to know that you can use your body to calm stress. You can even eliminate panic attacks. That’s because our sympathetic nervous system, which controls our fight our flight response as well as our opposites rest and digest response; is tightly linked with breathing and heart rate. When you breathe quickly it makes you more stressed and increases your heart rate.

Breathing deeply is one of the best ways to calm anxiety. If you breathe more deeply and more heavily, this helps to encourage a much calmer response and puts you more in the rest and digest state.

What’s most important of all though is your mental energy, that you are in the right shape and have the right diet for yourself. This will transform the performance of your brain, by drastically increasing the ability to create neurotransmitters as needed. Also, by increasing the amount of energy your brain receives.

One way to do this is to consider using some form of a multivitamin tablet. This should contain vitamins like B12 and B6. These are used to supply the brain with energy, as well as to create a large number of neurotransmitters. Also used in the creation of neurotransmitters and hormones are vitamin D , vitamin C, magnesium, zinc, and more. If you make sure you are receiving these in your diet, then you will find it easy to feel the switch from being highly focused to relaxed and creative and you will find the brain lasts longer before getting tired.

Also particularly important is choline, which is a precursor for acetylcholine found in eggs. This can help improve your sensory perception, your alertness and your memory all at the same time. Amino acids found in protein are also critical for a wide range of neurotransmitters.

Other nutrients that are very important are those that improve the energy and function of the brain. Any vasodilators for instance, such as garlic, will help get more oxygen and blood to the brain, helping you to stay alert longer. Creatinine is a body building supplement , also found in red meats and that is great for reducing adenosine, and also increasing mental energy. Studies show that this alone could be enough to boost your IQ.

Omega 3 fatty acids boosts and improves cell membrane permeability. This means that neurons are better able to communicate with one another. Exercising regularly will help you to increase more neural connections in your brain, creating your ability to learn. This then creates heightened plasticity. This is a brain derived neurotrophic factor. This will also create less stress in your body and increase your body’s energy efficiency.

In short, it is highly important to eat a nutrient based diet. Also to train hard if you want to perform at your best. Get more nutrients and substances , avoid junk food, and empty calories which spike your blood sugar levels. Sleep well, run and lift weights. As you do this your brain will instantly become hardier, more efficient and less groggy on the whole. All your performance and productivity will grow to reflect these eminent changes!

❤️

Laura Zukerman

Becoming Your Inner Goddess

Goddess on Fire 🔥

Sleep 💤 can actually clean your Brain 🧠

Have you ever realized why you need to sleep? This is not just to survive, your brain actually clears and cleans itself while you sleep.

During sleep the brain actually clears out all of the toxins you have accumulated while you were awake. The cellular structure of the brain changes while your sleeping. One study that was published shows that the brain cells actually shrink during sleep. This therefore, creates gaps between the tissues, allowing the neurological waste to be pushed out and flushed away.

The waste removal system is referred to as the lymphatic system. The lymphatic system is found to be ten times more active when a person is sleeping. The brain flushes the waste through the cerebrospinal into a fluid like form. This same fluid is the fluid that brings nutrients to the brain.

Getting enough sleep actually lowers your risk of getting Alzheimer’s. As a topic that many people are aware of , it’s an open discussion that when you do not receive enough sleep your brain can become clouded and increases your risk of Alzheimer’s.

The brain flushes out these proteins during sleep called beta amyloid proteins. If your brain is healthy, these are flushed away, if not it creates a sticky plaque. The plaque is found is many patients who have been diagnosed with Alzheimer’s.

Also memory impairment is caused by not getting enough sleep. Mathew Walker, a neuroscientist , involved in a study; found that having an increasing amount of beta amyloid proteins in the brain, led to not being able to achieve a deep sleep. It also impacted the memory. The less sleep you get, the less likely you are to have a low level of beta amyloid proteins. Your brain health will begin a very vicious cycle and begin to deteriorate.

Bedtime habits that could harm your brain; neuroscience experts suggest that people who pay better attention to their sleep hygiene are more likely to also focus on their diet and exercise more presciently.

Keeping a smart phone (cell phone) close to your head, emits signals that have the capability of adversely reconstructing brain cells and preventing the process of cleaning out neurotoxins in the body.

The brain needs about 6-8 hours of sleep each night. If getting enough sleep each night is a challenge for you , try and take a twenty minute nap each day. It will boost your brains memory and capacity for learning. Research suggests that the brain actually has limitations. Even if we would like to believe otherwise. Go get some sleep! Happy sleeping 💤 😴

❤️

Laura Zukerman

Owner and Founder At The Goddess Bibles A Memoir By Laura Zukerman

Becoming Your Inner Goddess

Goddess on Fire 🔥