How mindfulness meditation can assist you in sleeping better and losing weight

 How mindfulness meditation can assist you in sleeping better and losing weight

Learn how to utilize mindfulness to help you sleep by clearing your mind. meditation on mindfulness when you can't sleep, you could try a bedtime story, a sleep app, or even a pillow spray. But have you considered incorporating mindfulness into your sleep routine?

According to research, persons who completed a mindfulness awareness program that included meditation and other activities to help them focus on "moment-by-moment experiences, thoughts, and emotions" had decreased sleeplessness, weariness, and despair.

What is mindfulness, exactly?

Why is mindfulness for sleep helpful?
"We allow this to happen because we believe we can control life with our minds; however, this is fundamentally untrue," Karen explains. "Making mental lists, having conversations in our heads, and role-playing are all the work of an overactive and often tired mind. We allow this to happen because we believe we can control life with our minds; however, this is fundamentally untrue." "Knowing that we are not in charge of everything that happens in our lives is a gift because it teaches us to submit to life's mystery and make peace with our journey. Mindfulness and meditation are crucial techniques for relaxing and connecting the body, mind, and soul."
How to prepare for sleep by calming your thoughts
Sleep meditation with mindfulness
Do you have a lot going on in your head? Karen discusses how to clear your mind so you can sleep:
1. Wrap up your day
As you prepare for sleep, consider where you want to focus your attention and energy, as well as what you want to eat. Going to bed is the last transition of the day, and it can be a solemn and festive experience. Create tiny rituals that have meaning and soul for you, such as lighting a relaxing candle, taking a soothing bath, or adopting positive self-talk that compliments your efforts during the day.

2 Concentrate on a positive phrase or attitude.
3 Release tension
So now you know what mindfulness is, how can you use it to help send you snoozing? "A tired mind can be tricky to navigate because this is often when the inner critic or saboteur is at its strongest," says Karen. "Your saboteur is like a bully, it wants you to feel disempowered and when your reserves are falling short (e.g. at the end of the day), this is the time it tends to be at its most vocal. We have all been there, we jump into bed after a long day, feeling tired, and then our mind seems to wake up, and we start overthinking our day, worrying about what seemingly didn’t go to plan, and obsessing about the next day."I use a simple heart focused breath in which I breathe into my heart for four counts, pause for a second, and then let go of my breath on the exhale for four counts,  As you breathe, imagine your heart expanding, opening, and growing; this is a self-soothing technique that will finally rock you to sleep.
4 Clear your head of clutter.
If your mind is still active, imagine that every thought is sending a smoke signal up into the sky from the crown of your head; it is now gone. Try a simple tense and release exercise to release any tension that has been stored up in the day, work through your body from head to toes and imagine that each body part or organ is tensing and then relaxing. Where you can feel the muscle or body part, physically tense, and then let go. This is amazing for soothing the body and letting it know that it is time to relax, and a relaxed body sends signals to the brain that it is safe to let go. Then start to breathe easily and deeply, paying attention to the feeling of the air as it enters and leaves the nostril and body. Follow the in and out motion of your breath. Another tip for busy bees is to write down all of your thoughts in a freestyle fashion on two pages of A4 paper before going to bed; simply let everything pour out onto the page and think of it as a mind emptying exercise that will help you sleep.

If you're not familiar with mindfulness in general, it's a good idea to learn about it first. Karen adds, "Mindfulness is an ongoing practice of looking within, tuning into each present, and without indulging in previous memories or projections into the future." "It necessitates awareness, concentration, and thought; where do you want to focus your attention? It usually happens when you sit or lie peacefully and focus on your breath while becoming aware of your thoughts, noises, and feelings."

Mindfulness can be found in any activity with the practice since it is about returning to the present now tuning in to what is going on inside you, and then making a conscious choice to focus your body, mind, and breath. Finally, when your attention wanders, attempt refocusing on the present moment and this breath. "To support a mindfulness practice, you can download a mindfulness bell chime onto your phone and set a chime to ring every 30 minutes, the chime is a wake-up call to come back to being mindful and refocusing your thoughts/mind back to the present moment, where life is really happening,"

Work with a mantra, such as "everything is fine in my world," and repeat it while you follow your breath. It's incredibly relaxing to hear the same thing again and over.

"You can add this into your evening routine if you think what quality you'd like to receive (and offer more of) in your life today," Karen suggests. "If you want to express and receive more love in your life, the phrase 'I am love and loved' is an excellent one to use. Imagine that the trait is already present in your life and use the mantra/statement or words you pick to reinforce its blessing. You should also pay attention to your sensations and cultivate a sense of love in your body, as this will provide a warm sensation that is a powerful antidote to fear and anxiety."

5 Pay attention to your senses

"Think about touch and smell," Karen explains, "and lavender and frankincense are excellent for calming and keeping airways open." "You can rub some essential oils into your hands, cover your nose with your hands, and slowly breathe in to allow your senses to open. It's also a good idea to rub oils into your pressure points (behind your wrists and on your temples)."

"Also, can you hear birds singing if you use your other senses? Allow the sound to fill your awareness, and feel the song as it is being sung. This will keep your mind from overthinking and transmit signals that everything is fine, that it's time to drift off, and so on."As you begin to relax, soft music can be played. Another helpful habit to develop is to limit screen usage to 1-2 hours before bedtime.

Mindfulness-friendly activities include yoga, yoga Nidra, tai-chi, chi-gong, walking, and any nature-based or slower-paced exercise that increases awareness of your breathing

Make some headspace

You may also discover a variety of guided meditation for sleep videos on YouTube, so you can pick what works best for you.

https://www.youtube.com/channel/UCn6dinU89PEkUDphLn4UiZQ 

OR

https://www.youtube.com/watch?v=MvHLhkyAZsE&t=428s

The meditation session below is designed to assist you in falling asleep as well as sleeping more deeply and comfortably so that you can wake up feeling rejuvenated and ready to face the day. Wearing comfortable headphones or earbuds, listen in bed at night.

HOW TO LOSE WEIGHT FAST 10Kg in 10 Days?

 HOW TO LOSE WEIGHT FAST 10Kg in 10 Days? 

As promised, I'm going to offer a meal plan that will help you lose 10 kilograms in ten days. Does it seem impossible? It isn't if you stick to this schedule. Maintaining a healthy weight.

and the energy you expend, which you can achieve by making appropriate dietary modifications. This 900 calorie meal plan is a very low-calorie diet that will help most healthy active adults lose weight quickly. It has been tried and tested by me and is by far the most effective low cost and easiest way class meal plan ever, using only the most basic ingredients like eggs, apples, oats, and green tea. A couple of my family members and friends likewise followed this approach.

So let me reveal this magical meal plan to you will start your day with a breakfast that will include three boiled eggs and a cup of warm green tea regardless of different body types, age, sex, or genes so let me reveal this magical meal plan to you will start your day with a breakfast that will include three boiled eggs and a cup of warm green tea cooked eggs that are still hot Green tea is the healthiest beverage on the globe since it is full with antioxidants.

For lunch, I have three boiled eggs, an apple, and a cup of green tea apples are high in fiber and add a natural fat blocker you can have any variety of apple you like in the evening, have a cup of green tea with an apple in the night, have a cup of green tea at least one hour before bedtime for dinner, have a bowl of oats you can add fruits, nuts, or flax seeds for better results and taste. Avoid apricots and raisins; oats keep you full and help to lower cholesterol and waist size; if you need something to eat in between meals, try carrots, cucumbers, or sprouts; do not skip meals.

and closely adhere to the timetable Reduce your intake of excess salt and sugar in Dungeon and get some light exercise or a 15-minute fast walk if you're on my Flat Belly Diet drink course, eggs, apples, oats, and green tea will meet your daily nutritional requirements and you won't feel weak at all; in fact, you'll be all the more active and at your best. Because X cannot be replaced in this meal plan, I'll come up with an alternative. you're bound to get light on your feet and will be able to post your before and after pictures without being photoshopped so follow and fly the bye.

tips to help you lose weight

 

tips to help you lose weight

1. Eat breakfast every day
2. Consume high-fiber meals

You will not lose weight if you skip breakfast. You may be missing out on important nutrients, and you may find yourself nibbling more during the day as a result of your hunger.

Fiber-rich foods can help you feel fuller for longer, which is ideal for weight loss. Fruit and vegetables, oats, wholegrain bread, brown rice, and pasta, as well as beans, peas, and lentils, are all high in fiber.

3. Foods should not be prohibited.

Avoid excluding any foods from your weight-loss strategy, particularly those you enjoy. Prohibiting foods will simply increase your desire for them. There's no reason you can't indulge in a treat now and then as long as you stick to your daily calorie limit.

4. Do not have junk food on hand.

Keep junk food, such as chocolate, biscuits, crisps, and sweet fizzy drinks, out of the house to avoid temptation. Instead, eat fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juice as healthful snacks.

5. Reduce your alcohol consumption.

A typical glass of wine has around the same amount of calories as a piece of chocolate. Drinking too much can easily lead to weight gain over time.

6. Make a meal plan

Plan your breakfast, lunch, dinner, and snacks for the week so you don't go over your calorie limit. Making a weekly grocery list may be beneficial.

7. Pay attention to food labels.

 Understanding how to read food labels can assist you in making healthier choices. Calculate how a particular food fits into your daily calorie allowance on the weight-reduction plan using the calorie information.

8. Use a plate that is smaller.

Fewer plates can assist you in eating smaller meals. You might be able to gradually get used to eating smaller portions without becoming hungry if you use smaller dishes and bowls. It takes around 20 minutes for the stomach to send a signal to the brain that it's full, so eat carefully and stop when you're satisfied.

9. Eat a balanced diet.

Eating at regular intervals throughout the day aids in calorie burn. It also inhibits the desire to munch on high-fat, high-sugar foods.

10. Consume plenty of fruits and vegetables

Fruit and vegetables are low in calories and fat, and high in fiber - three key elements for weight loss success. They're also high in vitamins and minerals.

11. Increase your physical activity.

It's crucial to be active if you want to lose weight and keep it off. Exercise, in addition to delivering numerous health benefits, can also aid in weight loss.

12. Make sure you drink enough water

People frequently mix up thirst with hunger. When all you truly need is a glass of water, you may find up swallowing additional calories.

13 Increase your sleep amount and quality

When you’re short on sleep, it's easy to reach for calorie-laden food rather than making healthier choices.
A lack of sleep can also disrupt the appetite-regulating hormones leptin and ghrelin, increasing your hunger and cravings for unhealthy food. If you're struggling to get some shut-eye, follow our expert tips on how to improve your sleep, or why not try one of the best sleep sprays and mists to help you drift off.

14, Be mindful of your television viewing habits

According to studies, watching television makes you more likely to overeat and choose unhealthy foods. Snacking while watching a 20-minute show consumed 156 calories, according to researchers. The average British person watches three hours and twelve minutes of television per day. Try to get up and move during the commercials, or have a large glass of water and some healthy snacks on hand, such as vegetables, low-sugar cereal, or frozen grapes, to munch on when you sit down to watch TV.

15. Reduce the temperature on the thermostat.

Simply lowering your thermostat can help you lose weight by forcing your body to work harder to stay warm. A 2010 Japanese study discovered that when participants were exposed to 63 degrees for two hours per day for six weeks, their average body fat mass decreased by about 7%.