In this post we’ll explore the wonders of the vagus nerve, decipher the language of vagal tone, and uncover simple, heartfelt ways to nurture its health for a more vibrant and balanced life.

The Vagus Nerve: A Symphony of Connection

Imagine the vagus nerve as a compassionate guide, meandering through the heart, lungs, and gut, creating a profound connection between our internal worlds. Often called the “wandering nerve,” it whispers messages of calm and balance, reminding us that our physical and emotional realms are beautifully intertwined.

How does your Vagal Tone impact your health?

Vagal tone is the heartbeat of the vagus nerve. This tone plays a crucial role in regulating various bodily functions and has significant implications for health. Here’s what a high and low vagal tone generally means for overall wellbeing.

High Vagal Tone

Better Stress Resilience

Individuals with higher vagal tone tend to exhibit better stress resilience. The vagus nerve acts as a regulator of the parasympathetic nervous system, promoting a “rest and digest” response that counteracts the effects of stress.

Emotional Regulation

A higher vagal tone is associated with improved emotional regulation. Individuals with a robust vagal tone may find it easier to bounce back from emotional challenges, experiencing a greater sense of calm and emotional stability.

Improved Cardiovascular Health

High vagal tone contributes to better cardiovascular health. It helps regulate heart rate and fosters heart rate variability (HRV), a marker of a healthy and adaptive cardiovascular system.

Enhanced Digestive Function

Optimal vagal tone supports healthy digestion by signaling the release of digestive enzymes and promoting peristalsis. This contributes to better nutrient absorption and overall digestive harmony.

Reduced Inflammation

Higher vagal tone is associated with anti-inflammatory effects. It helps regulate the body’s inflammatory response, potentially reducing the risk of chronic inflammatory conditions.

Improved Mental Health

Individuals with high vagal tone may experience better mental health outcomes, including a lower risk of anxiety and depression. The vagus nerve’s influence on the gut-brain axis also plays a role in mood regulation.

Low Vagal Tone

Increased Stress Susceptibility

Low vagal tone is often linked to increased susceptibility to stress. Individuals with lower vagal tone may find it challenging to recover from stressful situations, leading to prolonged periods of heightened stress responses.

Emotional Instability

Reduced vagal tone is associated with emotional instability and difficulty regulating emotions. This may manifest as mood swings, heightened anxiety, or a predisposition to depressive states.

Cardiovascular Challenges

Low vagal tone is linked to cardiovascular challenges. It may contribute to an increased risk of heart-related issues and a lack of adaptability in response to changes in heart rate.

Digestive Discomfort

Impaired vagal tone can disrupt digestive function, leading to issues such as indigestion, bloating, and slow bowel movements. This may impact nutrient absorption and overall gut health.

Inflammatory Conditions

Reduced vagal tone is associated with increased inflammation. Chronic low-grade inflammation may contribute to the development or exacerbation of various inflammatory conditions.

Higher Risk of Mental Health Disorders

Individuals with low vagal tone may have a higher risk of mental health disorders, including anxiety and depression. The connection between the vagus nerve and the brain’s emotional centres is crucial for mental wellbeing.

Heartfelt Techniques to Improve your Vagal Tone for a Healthy Harmonious Life

Understanding vagal tone provides insights into an individual’s ability to cope with stress, regulate emotions, and maintain overall health.

Research shows that chronic stress can sometimes drown out the vagus nerve’s gentle tunes, affecting our emotional and physical wellbeing.

Understanding this connection invites us to embrace practices that help us rediscover the rhythm of emotional balance.

While vagal tone is influenced by various factors, including genetics, lifestyle choices, and environmental factors, adopting practices that positively impact vagal tone can contribute to enhanced wellbeing.

Techniques such as deep breathing, mindfulness, physical activity, and social connections play key roles in nurturing a healthy vagal tone and supporting holistic health.

Conscious Breathwork

Let’s start by inhaling calm and exhaling tension. Try mindful breathing, allowing each breath to be a reminder that we can create stillness amidst life’s symphony. Imagine the vagus nerve responding to the gentle whispers of your breath, guiding you into a peaceful state.

Heart- Brain Connection

This simple practice has shown to improve a number of health and wellbeing areas in our lives, increasing resilience and intuition as well as improving our HRV (which is linked to our vagal tone). Just three minutes a day for thirty days starts to build our neural pathway from heart to brain. Try this heart brain coherence meditation I created here.

Exercise

Our bodies love movement! Engage in exercises that feel like a dance, such as yoga or a mindful walk. Feel the rhythm of your heartbeat syncing with the vagus nerve’s whispers, creating a beautiful dance of connection between body and soul.

Heartfelt Connections

Cherish the beauty of human connections. Share laughter, open conversations, and moments of genuine connection. Picture the vagus nerve responding to the warmth of relationships, harmonising with shared joy and understanding.

Nutrition

Imagine your gut as a garden, and your vagus nerve as the caretaker. Nurture your inner garden with wholesome foods that bring vitality. As you savour each bite, picture the vagus nerve humming in appreciation, fostering a harmonious gut-brain connection.

Soulful Practices

Engage in practices that speak to your soul – whether it’s art, music, or spending time in nature. These soulful moments resonate with the vagus nerve, creating a symphony of peace and tranquility within.

Through the language of emotions, the rhythm of our breath, and the dance of our connections, we can cultivate a life that resonates with harmony and wellbeing. The vagus nerve, our gentle guide, invites us to dance to the melody of our own existence, harmonising mind, body, and spirit in a beautiful, personal composition.

The post Unlocking Health and Wellbeing with Vagal Harmony appeared first on Heartcentred Wellbeing.

As a result of this do you end of spreading yourself too thin to please people, by saying yes to anything and all that is asked of you?

In this post I’m going to give you 3 tips on the art of saying no.

As an empath woman this is something that I struggled with over the years and it’s something that I chose to teach myself through different processes, making incremental changes along the way to get different results.

If you were raised in a dysfunctional home where there was a lot of turbulence in your household, then you will have learnt to pick up on energies in your environment, to determine very quickly whether it is a safe environment or disruptive and unsafe.

This leads to children who experienced these environments becoming empaths later on in life. Empaths tend to want to please people around them, in order to keep the peace. Not upset the apple cart, in an attempt to keep their environment as harmonious as they can.

As a result of this they will tend to knock themselves out later in life, trying to help everyone around them and say yes to everything that’s asked of them through guilt of causing others to feel upset, let down, angry, disappointed….…….the list goes on.

They’ll end up saying yes, yes, yes, despite their own needs. Pushing their own needs aside to accommodate many around them. Causing them to feel unsupported, burnt out and at times resentful and frustrated.

So let’s jump into the tips that helped me on my journey in the art of saying no to avoid you giving too much of yourself and leaving nothing left for you.

Tip 1 – GIVE YOURSELF SPACE

Give yourself some space and time to decide if you:

• want to do what is being asked of you
• have the time to fit it into your own schedule

By using one of these simple sentences, “I will let you know”, “I’ll get back to you”.

If somebody asks you to do something for them, then use this simple tool to allow yourself the time to figure out if you do want to do it, if you don’t, or if you’ve the time to fit it into your life.

If the answer is yes you do want to do it and yes you have time, work out when you have the time so that you can give them a window of when you can do it.

This simple little tool gave me some space to be able to decide “do I want to do this?” If I do want to do this then, “okay when can I fit that in?”

I would then give them the option of “yes I can do that on this date, at this time”.

If they would then push for a different day and time that I knew would leave me rushing around, I would say, “unfortunately the only time I can do it is on this date”.

Sounds simple, right? Well just by saying “I’ll get back to you” helps you to create space and time for you to consider it properly.

Tip 2 – CONSIDER HOW YOU WOULD FEEL

The second thing that I chose to consider was if somebody said no to me, if I asked somebody something and they said “I’m really sorry Michelle, I can’t do that”, how would I feel about it?

Would I be acceptant of their response?

Would I think, that’s really out of order?

No of course I wouldn’t! I would understand that they have a lot on or it’s not for them and be absolutely fine with it. So I had to reprogram my own mind to think, they will be the same.

To understand that it’s okay to say no! If it’s said in a loving way, it’s not a bad thing.

If we’re constantly giving and giving and giving to everyone around us, especially if we’re the type of person that tends to be of a healing energy, then people will be drawn to you that are broken birds with broken wings, wanting you to help as they are drawn to that energy.

Yes it is a beautiful thing to be able to help others but you also have to know when to retreat a little to replenish yourself because otherwise you’ll end up burnt out.

Tip 3 – CONSIDER THE ENERGY YOU BROADCAST

The third and most important thing that I chose to consider was, if I was constantly giving my time and energy to people and in the back of my mind I was struggling to fit it in due to other commitments in my own schedule and my feet were peddling fast beneath the surface of the water to stay afloat, then what energy was I turning up to those situations with?

One of care and love, or one of resentment and frustration?

Remember that we are projecting energy all the time from our emotions, thoughts and in particular our feelings (whether hidden or not).

We may be coming to a situation of helping somebody with the smile on our face on the external however internally we may be feeling frustrated about it and those feelings are vibrating at a lower vibration.

So although you’re actually trying to help, you’re actually entering that situation with a vibration of maybe resentment and that’s the complete opposite of actually what you really want to be projecting.

So to conclude:

Saying no is not a bad thing, it’s okay to say no and if it’s too difficult to say no at first then incrementally build it up by different practices.

Number one give yourself the time, “I will let you know or ‘I’ll get back to you”, that’s okay to say. In that time you can actually then sit there and think about whether you want to do it, whether you’ve got time to do it and then give them a window of when you can do it if you choose to do it.

The post People Pleasers – The Art Of Saying NO! appeared first on Heartcentred Wellbeing.

After the break up of my last relationship, yet another boomerang relationship of back and forth, usually I would have jumped back onto the dating sites for some sort of validation. To know that I’m still desired, still loveable.

For whatever reason, it had become a habit. I’d be in a long-term relationship and then as soon as the relationship ended, out my phone would come and boom, I’d jump back on to the dating sites, quicker than you could say “ do you really want to sign up again?”.

The problem was that the types of people that I was meeting and attracting were quite similar in their characters. I saw a pattern emerging. Sound familiar?

This time was different though. This time I chose to do something different. As Einstein said “Insanity is doing the same thing over and over and expecting different results.” I wanted to take some time to actually discover what it was in me that was drawing in this pattern, these personalities, these experiences.

In my own work I’ve learned that whatever we see a pattern, things we are seeing on the outside, shows us a reflection of something that is being brought to our own awareness in ourselves. It is the universal energies way of showing you that whether there is a pattern, there’s something to discover within you. There was one common denominator in all of those relationships, and that was me!

Energetically, vibrationally, I was drawing in similar characters just in different meat suits, so I wanted to take that time to find out exactly what it was in me that needed healing for me to draw in somebody very different next time.

So I put myself on an eight-month man-ban, why eight months? I wanted a length of time that was substantial enough for me to dig deep. I made a commitment to myself to stick to it. Not a half-hearted ‘Oh let’s give it a ‘TRY’. It was a ‘I’m doing this whatever, however uncomfortable it gets!” and in order to stick to it I specifically gave myself a date when it ended. A goal to work towards.

Why is it important to commit to yourself?

When I was in a long term relationship, as I’m sure many empaths can relate, I would try everything to make sure they worked for a number of reasons:

• Fear of upsetting someone
• I didn’t want to fail
• To avoid the feelings of abandonment & loss
• People pleasing to avoid someone not liking me, loving me
• My tenacious personality of not wanting to give up

Regardless of how people treated me, regardless of their behaviour, their actions. Rather than pay attention to the signs, my boundary setting was so blurred that I would try everything, absolutely everything before I threw in the towel.

I wanted to find out exactly why I was accepting behaviours that didn’t align with my own and what it was that needed acknowledging and healing in me. So I buckled up, put my big girl pants on and went on my eight month journey.

Setting Boundaries and working on Self is not Selfish

Where better place to start the journey than with the SELF, working on all things self. Many times as empaths, especially if you’re an emapth parent, we’ve adopted an idea that spending time, money, care on ourselves, saying no, is a selfish act. As others need your time, care, money, energy etc. However just as they explain on the aeroplane whilst in flight, if the plane goes down, ‘Put your mask on first before helping others’.

Self care, Self love, Self worth, Self-worth, Self-inquiry, Self-reflection, all of these things I intuitively knew, could bring me the answers to the healing what was obviously needed in order for me to draw in a different type of personality in the future.

Prior to setting boundaries, Self Love & Self Care is needed

Now when I say self-love and self-care I don’t mean having a bubble bath. I mean finding out how you want to be loved, because I don’t think I actually knew how I wanted to be loved. I’d adopted an idea from my own upbringing of what love was. However, it was a pretty dysfunctional idea from my upbringing.

Find out exactly what it is that you want to be loved that align with your values. When you know it yourself then not only can you give that to another person but you can also know what to allow, choose and accept into your life by resetting your thermostat.

Self-care is not about painting your toenails. Of course those things make you feel nice but self-care is about finding and rediscovering what it is that lights your soul.

• What it is that beings you Joy?
• What makes you smile/laugh?
• What lights your soul?
• What makes you feel connected to the true you?

In order to find this out I chose to try different things that used to light me up when I was younger, when the creativity, joy and passion was burning brightly with no restraints.

• Roller skating
• Dancing
• Paddle boarding
• Art

So that I could really start to work out what it was that lights my soul and makes me feel alive. What it was that brings me joy because when you’re focused on somebody else all the time you kind of let yourself be the last one that you think about.

Self Worth

Then obviously we come to a biggie, self-worth! Now self-worth for me was finding my boundaries. What was acceptable? Many things we experienced as children, form our view of the world, our expectations and our levels of acceptance.

In my own childhood growing up, I saw from my own parents a boomerang relationship, leaving, getting back together. Arguments, levels of violence, secrecy and all of this being accepted. So for me I had to reset those boundaries, finding out what was truly acceptable for me. What I choose to allow because ultimately people will treat you the way that you allow them to treat you.

Self Discovery, Self Inquiry & Self Reflection

These three areas are the umbrella over all of the areas above. In order to start this journey, we first need awareness. Without this, we will spend our time blaming rather than looking within. When we live a life of blaming we are avoiding the fundamental callings we are being shown to grow.

You cannot see what is needed within when you are spending all your time and energy focusing out.

Is it uncomfortable, yes, absolutely, I’m not going to pretend otherwise. However nothing amazing was ever achieved by staying in your comfort zone.

Does it take courage to do this work, yes but some of the most rewarding work you can do is to invest in yourself.

Only then will you draw in something very different next time.

The post An Empaths guide to setting boundaries appeared first on Heartcentred Wellbeing.

Telo what I hear you say. Telomeres!! No I haven’t just made that word up these wonderful things do actually exist.

If you know me you’ll know how much of a research queen I am, and will know how much I love to research wellbeing hacks to help us along the way. Keeping us in optimum health, body and mind without the use of pharmaceuticals. Well telomeres are the protective caps on the end of your chromosones that create a communication and protection system for your genes.

In each cell we have 23 pairs of chromosones inherited from our mother and father, our DNA blueprint. Embeded within these chromosones are our genes. These caps or ends of your chromosomes protect the genes from damage and enable the cells to continue dividing.

So imagine the cells for one moment, dividing and dividing as they naturally do. The ends of these cells (our telomeres) on each division naturally get shorter over time with each division. The genes stay the same but the telomeres get a little shorter causing us to age.

When these telomeres get shorter over time, disease and ageing starts to develop. Without trying to sound all doom and gloom, I think we can all imagine what happens when these telomeres disappear altogether from the end of our chromosones. But what if I told you there was a way to stabilise and then lengthen our telomeres, anti ageing at it’s best.

Can we actually lengthen our Telomeres to give us longevity?

Well studies have shown that lifestyle can be either beneficial or detrimental to our telomere length depending on how we choose to live our life. This is fantastic news as it puts us back in the driving seat as to whether we shorten or lengthen our telomeres over time. The power really is in our own hands.

If you haven’t been living the best lifestyle over the years, fear not, as studies have shown that with just 3-6 months of restorative work on our health and wellbeing we can stabilise and lengthen our telomeres so we can be back in the driving seat on the road to telomere recovery in no time.

When we talk about lifestyle what sort of things matter?

Well we all know by now that sleep is good for us, right? Having the right amount of sleep but just as importantly sleeping soundly, an anti inflammatory diet (basically plenty of veg and fruit), exercise and meditation all help to lengthen our telomeres.

But heres the interesting thing! Studies are now showing that aside from our lifestyle choices our social relationships also play a large role in having the ability to stabilise and lengthen our telomeres. Love, connection and feeling supported in our relationships with less conflictual relationships help to grow these ingenious little caps.

Who would have thought it? The Beatles really did have the answer “Love is all you need”. So take a look around you and those you choose to surround yourself with and have in your life. Do you feel supported and loved? It’s more important than I think we’ve ever imagined.

My sister explains my way of thinking as ‘wavy gravy’ ways but there is something in what I often speak of which is now being scientifically proven. Yeh! so I’m not completely bonkers after all.

Optimism and positive thinking is yet another way to help those telomeres gain some length. Attitudes, thoughts and feelings have a physiological effect on our body. The body and mind truly are linked with one affecting the other and vice versa. So let’s raise the vibe peeps and start thinking on the bright side of life.

Is stress a telomere destructor?

Chronic stress, trauma and generally having a chronically hostile attitude weakens the enzyme telomerase. Telomerase is the thing that protects the telomeres . So if the telomerase is weakened then this places the telomeres in a more vulnerable position. Think of the telomerase as the peaceful warrior batting off anything untoward keeping those telomeres safe and protected.

Stress is inflammatory and inflammation has been linked to a number of different issues, including depression. Certain chemicals in the body such as free radicals, insulin levels and inflammation all weaken the telomerase which then start to damage the telomeres.

Now not all stress is bad. Some stress is good for the body as it helps to build resilience. When we can rapidly recover from a stressful event, meaning, it is a strong peak but drops quickly and returns to homeostasis then this can be quite beneficial for us. However when that stress turns chronic where we live in a heightened state day in day out then this is when the issues start.

Imagine a gazelle happily grazing away. Picture a lion entering the area. The gazelle will notice, then become super alert. When the gazelle senses danger it will be off quicker than Usain Bolt running for the finish line to avoid becoming the lions lunch. However shortly after, when the gazelle is no longer in danger, it will go back to happily grazing away as if nothing ever happened.

That gazelle has resilience, the ability to recover quickly from difficulties. Having that ability builds more resilience and this is actually beneficial for the body.

Say the gazelle wasn’t able to graze shortly after as it was sat feeling traumatised and ruminating of how it made it feel. By doing this over and over, not being able to get over it, it would change from beneficial stress to chronic stress. The stress bar would have been cranked up and the new level of norm is created.

What can we do to reduce stress and lengthen the telomeres?

It is said that if we have stresses in life but maintain a healthy lifestyle then these lifestyle choices act as a buffer for the telomeres. By building greater resilience, improving our lifestyle and surrounding ourselves with love and support from those we choose to spend time with we can protect and lengthen our telomeres.

7 tips to help

1. When we are stressed out daily with the same situations whether that be in relationships, our job or our environment start to notice and become aware first of all. Awareness is the first step to being able to change. If we can’t change the situation then look at changing the way we feel about it as that is definitely in our control. Perhaps changing our perception of the situation may help to change our stress levels of the situation.
2. Conscious breath work is a fantastic tool that is free and available to us all whenever we need it. By learning to breathe properly ( yes it’s true many people don’t breathe properly ) and taking the breath down to the belly area we can change our state of mind in seconds.
3. When you wake up each morning think of something that you are grateful for. It really can change your day by starting the day on a positive note, raising your vibration.
4. Meditation is another amazing way to de-stress and notice the things that come up. Remember you don’t need to clear your mind to meditate. Just notice the things coming up and let them go. This is a practice of learning not to hold onto things and becoming unattached to the thoughts. Over time we can create the space needed in our mind to let things go enabling us to make choices using our whole brain rather than just our right or left side.
5. Check your diet. What do you eat daily? What do you choose to put in your body. Are you eating a balanced diet with plenty of fruit and vegetables? Remember food is medicine.
6. Try keeping positive, our emotions, thoughts and feelings are important and have a physiological effect on the body. Keep it light and find the joy in life.
7. Exercise, whatever exercise makes you feel good. Choose something within reach that is doable so you can continue and make it a habit.
8. Try to surround yourself with people who lift you up. People you feel supported and loved by and you do the same to them in return. True connection is underrated.

Join my Facebook Group Battle to Balance

Would like to learn more about how to stay balanced, build resilience and reduce stress? Then feel free to join my free Facebook group called Battle to Balance. Click the link below to join.

https://www.facebook.com/groups/battletobalance

The post Telomeres and the link to wellbeing appeared first on Heartcentred Wellbeing.

In Ayurveda terms we have well and truly stepped into Vata season , Autumn/Winter. Vata dosha is a mix of ether and air (light principles).

During the autumnal and Winter months make sure you check in on yourself to become aware of keeping Vata balanced in the body to keep your body and mind in harmony during these colder months.

So what is Vata season and how will it affect me?

The qualities of Vata are cold, dry, rough, movement, elimination, thoughts and stress. If your dosha is predominantly Vata, as many of us are as we age, you may find yourself more susceptible to stress in Autumn and Winter. Vata types tend to be extremely spacey, finding it difficult to feel grounded.

They are aware of the subtle and have a super radar making them highly sensitive during Autumn and Winter. As they feel a lot they may become overwhelmed by their surroundings. They don’t feel great in the cold weather and I for one can completely resonate with that. Im sure I was a bear in my former life as I could definitely hibernate through the colder months.

Autumn and Winter is the time for all doshas to reboot and strengthen the nervous system to keep Vata in balance so remember to be gentle with yourself and don’t over exert yourself.

Vata governs all movement in the body and the mind, nerve impulses, breath etc. When there is excess Vata built up then we see excess coldness, dryness, spasms, restlessness, scattered thinking, all because of too much movement.

On the plus side, being balanced in Vata enables you to be creative and very aware of the subtle. So this is the perfect time to create your new masterpiece. Whereas if you have an imbalance of Vata in the body you may notice any or some of the following: cold hands and feet, intolerance to cold, fatigue, tension headaches, insomnia, constipation, stiff muscles, gassy and bloated, feeling aggravated, worried and anxious. 

Also be aware of what you expose yourself to ( I know, easier said than done of late), what you watch on tv, any negativity you surround yourself with, what you eat etc as these all have a huge effect on our stress levels and can actually alter our microbiology in our body and mind and Vata types are particularly sensitive to this.

Where in the body is Vata related to? 

All doshas have a location in the body that is influenced by any imbalances and Vata is no different. The seat of Vata is in the colon, in your lower belly. All three doshas seem to have their seat in the gasto intestinal system. This comes as no surprise as the gut is sometimes classed as your second brain (or maybe third if you include the heart, as that amazing organ has a mini brain all of it’s own).

The gut produces 90% of your serotonin which then sends the happy hormones to your brain so it’s really important for your gut to function well in order to get the right amount of chemicals where they need to be. If one of the cogs isn’t firing so to speak then any machine will experience alterations and blockages to the natural flow.

It really does help you understand the saying ‘you are what you eat’ a little more when you take this into account. When you are under a lot of stress it can alter the microbiology in your body and irritate the mind affecting your resilience to stress. So choose foods that are in season. Ayurveda is all about living in line with what nature provides in each season as our bodies are able to digest certain foods easier in particular seasons and not in others. 

What to eat during Autumn and Winter

To ensure you can keep Vata balanced in the body, nature provides the antidote to help with any Vata imbalances by harvesting certain foods at this time of year. When you eat, be conscious of how you eat, calmly, seated to keep the nervous system calm.

In Autumn and Winter try opting for more cheeses, breads, nuts, soups, stews and heavier foods as the digestion gets stronger in Autumn and Winter season to enable us to digest heavy foods. Mix proteins, starches and vegetables in one meal if you can.

What are the best yoga poses to balance during Vata season?

Yoga sequences that ground you. Feel your toes connected to the earth. Fix your gaze low and work with energy levels. Hold postures for longer and synchronize the movements with your breath. Focus on balance and the foundation of the pose to create stability. Work with the digestive system with forward and back bends and twists. Slow vinyasa/sun salutations with a soft warm Ujjayi breath, lots of repetition of gentle movement to get the synovial fluid moving in the joints. Lots of postures for the seat of Vata, the lower belly, pelvis, hips, legs, floor postures, hip openers. Poses that move the Vata down into the seat of Vata to restore. Calming poses, restorative, rejuvenating such as yoga nidra to relax every part of your body. Slow, repetitive and grounding meditation work well for Vata in Autumn and Winter. 

Hopefully this little guide will help you to stay balanced during these next few months and bring awareness when you may feel out of balance. And of course if you fancy joining me on the mat and working on grounding yourself in my online classes then feel free to get in touch.

The post Ayurveda – How to stay balanced in Vata Season appeared first on Heartcentred Wellbeing.

Well it appears there are many more benefits to meditation than just calming the mind as we will explore below but the question remains………

Can meditation actually change the brain?

Meditation has been scientifically proven to have profound effects on the brain and literally changes the brain through neuroplasticity by increasing the amount of gray matter in brain regions such as the insula (areas of the brain which control your organs and in turn your intuition), the hippocampus (the brain regions involved in learning and memory) and the prefrontal cortex the area involved in regulating emotions and the ability to put things into perspective).

Incorporating a meditation practice into our daily lives can increase our brain volume by increasing our gray matter. By altering the neuroplasticity of your brain you are able to build stronger neural pathways and connections in areas of the brain you wish to enhance and break certain neural networks that are associated with negativity. This in turn will help to keep our brains active, avoid shrinkage as we age thus improving memory, our mood and emotional wellbeing by enabling us to regulate our emotions, have a better grasp on realistic perspectives of situations, and help us to develop more empathy and compassion for others.

In effect we can regenerate our brains by meditating and stay in homeostasis with the use of this wonderful tool that we can draw on at any time of the day whenever we need it.

Meditation for teenagers with anxiety

Anxiety and depression are growing concerns in many teenagers today and as a result of the knock on effect of these issues many parents unfortunately suffer from the backlash of the behaviour of their suffering teenager. As a parent, when you see your child suffering with something that to you has no logic or reason as such behind it, you may feel helpless and look at things you may have done incorrectly or things you could have done better however it is important to understand that in these situations, you are dealing with a child that lacks the ability to reason yet with them perhaps looking at situations in a distorted light, all purely through the structural changes they are making to their brain. Continual negative thinking, just as continual positive thinking can actually alter the structure of your brain and cause physical changes in your brain cells which when discussing the negative thinking creates this out of control spiral thinking. Looking at the areas of the brain that are affected by meditation it is clear how this practice can benefit both parent and child and help train the brain to be resilient and to bounce back a lot easier.

Speaking from someone who has sadly experienced loved ones suffering from anxiety I can see how each area above follows suit where the brain is concerned. If mediation can benefit all the brain regions above associated with emotional wellbeing, fear, anxiety, perspectives, self referencing etc then surely continual waves of negative thoughts and emotions can also have a detrimental impact on these areas.

This appears to be true with one particular area in the brain scientifically studied ‘the amygdala’. This is the area of the brain associated with fear, anxiety and stress and has been found to be enlarged in people with anxiety and depression. A larger amygdala has been shown to have stronger connections with other areas of the brain responsible for perception and emotional regulation. This is more than likely the reason that children with anxiety or depression have a distorted impression of themselves and the world. Sadly, their perspectives have drifted quite far from reality which in turn allows the negative spiral to continue. As stated above, by having a daily mediation practice you are able to control the size of the amygdala and physically decrease the cell volume in this area of the brain, thus making you feel happier, in more control of your emotions and have a better grasp on reality.

The difficulty many face is getting your turbulent teenager to understand the effects their thought processes are physically having on their brain and to get them to sit with their own thoughts for a little time and to notice them but not to focus on them, just to allow them to pass. Teaching them how to allow their thoughts to come and go without focusing on the thought itself will hopefully enable them to feel more in control of their emotional wellbeing.

Mindful Meditation practiced in various ways

Mindful meditation can be performed in a number of ways other than simply sitting cross legged with your eyes closed and focusing on your breath. Sitting down and focusing your attention on some form of art such as drawing, painting or sculpting can be just as effective and is still a form of mediation. By focusing your attention on your art you are mindfully living in the moment, focusing on the present and not giving your attention to other thoughts that may usually dominate your mind. This is a great way for a child to meditate, as they are able to minimise random negative thoughts without getting bored as they may do in full seated meditation.

Playing a musical instrument is another fantastic way to meditate and focus on the now. Many creative tasks such as art, dance and music take concentration on the task at hand and allows you to tap into your creativity, your happy place, which all helps to strengthen the positive pathways in your brain.

Playing sport or practicing yoga is another great way to practice a moving meditation for those who do not like to stay still for periods of time. Or simply going for a walk in the woods or in nature and paying attention to all the sounds, smells, and the finer details and beauty of nature. By focusing your attention on things you may not normally notice, such as a bird singing, the leaves rustling in the trees or the sunlight bouncing off the leaves, you are staying in the present moment and helping to build new connections and pathways in your brain. Having awareness and the ability to be grateful for the beauty of nature will help to create more positive connections in your brain and wire the new positive thinking nerve cells together, which ultimately over time, release the negative thinking nerve cells.

Overall, any type of mediation practiced as often as possible over an eight week period, is said to physically assist with increasing the immune function, decreasing pain and inflammation, increase gray matter, increase cortical thickness in the brain, and improve your attention, focus and memory. On the mental and emotional side mediation can help increase positive emotions, decrease depression and anxiety and reduce stress creating a sense of inner calm and an ability to respond to whatever life throws at you in a more peaceful way. To be able to be the observer rather than a participant and allow any negative thoughts to pass by without much effect on your overall wellbeing.

So why aren’t we all meditating daily? Why isn’t this a skill that is taught to our children in schools as an everyday practice? These are questions I continuously ask myself as the results above speak volumes as to how this wonderful practice could benefit our youth now and continue to do so as they grow into adulthood.

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Having seen an increase in anxiety and stress in the past few years with those I’ve encountered along the way, friends and family members, it has become clear to me that for many their pace of life appears to them to be speeding up and they feel that they are losing control. We live in world where pressure arises from various areas, whether in work, at home, school, relationships, families or simply the pressure we put on ourselves to achieve, succeed or live up to. We seem to spend more time fulfilling deadlines and demands and less time investing in ourselves, our own mental health and physical wellbeing.

By not investing time in ourselves to de-stress and replenish our stress cup keeps getting more and more full until we reach the point of eruption. And only at this breaking point are many seeking help to handle their stress levels, when the volcano has already erupted and lava is running down the hill. Some have no idea how stressed they are as they are so used to living in that stressful arena that it becomes the norm and only when their nervous system goes into overdrive and short-circuits manifesting physical issues, high blood pressure, heart palpitations etc do they realise the need to take a breather and focus on creating a more harmonious lifestyle for themselves.

We only have to take note of the safety presentation on any aeroplane to see. ‘Put your mask on before you try to help anyone else’. Which makes perfect sense when you hear it on a plane as how can you help others if you do not have enough reserves yourself? But in everyday life some find it difficult to take care of their own needs first.

We are seeing a rise in stress related illnesses whether in the workplace or school environment because many simply don’t know how to relieve their stress other than opting for quick fixes available to them through drink, drugs or simply just keeping on going on that treadmill.

Yoga doesn’t have all the answers, it won’t get your paper finished by the short deadline that you have been given but it may help you to start looking at things a little differently. It may teach you the tools to build your resilience so that situations do not affect you as much by helping you detach from stressful situations enough for you to see the event as a spectator rather than a participant. And when you do, this really does alter your way of experiencing the situation.

What is Yoga and why do teachers always speak about the breath?

Yoga is much more than just throwing a few shapes on the mat, it’s a way of life. With pranayama you learn to breathe, I mean really breathe. When we are stressed our breath becomes shallower, as our breath and state of mind are linked. When we are in a stressful situation our brain sends signals through our nervous system to get our body in preparation to either fight, freeze or leg it as fast as we can. Therefore if we can put our body into a fight or flight mode through stress then surely we can reverse the process and bring ourselves back into a calmer state by lengthening and deepening our breath.

By learning to breathe deeply into our belly we tap into the parasympathetic nerve receptors in the lower lobes of our lungs which helps to put us into our rest and digest state rather than our fight or flight. Breath on its own can really help us to alter our state of mind and yoga guides us through these relaxation techniques.

The meaning of Yoga?

Yoga was discovered over 5000 years ago in India in the ancient scripts the ‘Vedas’ which are written in Sanskrit. The word yoga in Sanskrit means to ‘yoke’ or ‘unite’. There are many different views out there on what this actually means. Some feel it means a union of the body and mind, others feel it is more connecting our individual consciousness to our spiritual self. Whatever it actually means, it’s about connections and after all everything is energetically connected. There is a connection between everything that if visible would look like a never ending circuit board of energetic wires leading from one thing to another. The practice of yoga teaches us to connect our body, breath and spirit through meditation, movement through asanas and breath work. It teaches us to be comfortable being uncomfortable helping to build resilience and helping us grow by stepping out of our comfort zone. It teaches us to balance our body and our mind by not reacting and starting to just observe more and it helps us to be mindful living in the here and now with gratitude rather than in the past or future with regret or fear.

Is Meditation beneficial to our wellbeing?

Can mediation help with stress you say? Well so research has shown the more we meditate the less anxiety and stress we have and apparently the results of a daily 20 minute meditation have proved to be long lasting even after participants stopped meditating. Those suffering from anxiety have been found to have an increase in the size of their amygdala and with daily meditation the amygdala has been shown to decrease in size. As research has proven we have the ability to change our brain through neuroplasticity and altering the connections between the neurons in our brain, in effect retraining our brain, and meditation helps us to achieve this.

So what are you waiting for? With the New Year approaching, isn’t it time to start stripping back those layers we all create for ourselves over time and find the ‘true you’.

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Turmeric is an important Indian spice, part of the ginger family, that has been a staple in cooking for several thousand years. But this amazing plant also has many medicinal applications, including being used as part of medicines that help to clear infections, and inflammation, both internally and externally.

Benefits of Curcumin

Beyond holistic remedies, medical practitioners of the West have started to recognise the benefits that turmeric can offer. In alphabetical order, for ease of searching, this article contains several of the known benefits of curcumin when it’s used for medicinal applications.

Alzheimer’s disease

In a 2017 study, it was discovered that turmeric may be able to improve memory, and lessen mood swings in individuals that suffer from mild cases of memory loss. This is believed to be caused by the anti-inflammatory properties of the space, because brain inflammation has been linked to Alzheimer’s disease.

Like the evidence that suggests that turmeric may be able to help in the reduction of inflamed nerves in the brain, curcumin may be able to protect the brain against oxidative stress. This could help improve our memories, and keep our minds sharp.

Anti-inflammatory

Turmeric is a potent anti-inflammatory, one of the best, considering that it’s all-natural. Its anti-inflammatory properties have been tested on various forms of inflammation, including arthritis, where studies have shown that using turmeric resulted in a significant reduction of symptoms. The spice has been called a “super anti-inflammatory”, matching the effectiveness of powerful anti-inflammatory drugs.

Blood Sugar

For anyone with type-1 or type-2 diabetes, the blood-sugar balancing effects of turmeric might be worth looking into. The spice can help lower blood-sugar levels and fight resistance to insulin, making your life with these conditions easier to manage.

Burns

The antiseptic properties of turmeric make it an effective healer for burns. Not only will it reduce inflammation and lessen pain, it will also reduce the overall look of the burn mark.

Cancer

Curcumin, which is the main component in turmeric, has been discovered to block an enzyme that promotes the growth of head and neck cancer. This discovery was made by doctors at UCLA, who carried out the study using 21 subjects who had the disease, and chewed two tablets containing curcumin. A lab in Maryland looked over the results of this test, and found that the enzymes in the subjects’ mouths were inhibited by the curcumin, and stopped from advancing.

Similar studies on subjects with pancreatic cancer have been carried out, with promising results, but more research is needed to figure out whether turmeric can help treat the disease.

Cholesterol

Healthy cholesterol levels are important for a healthy heart. High levels of bad cholesterol can lead to several heart problems, including heart attacks, and strokes. The addition of turmeric, to regular cholesterol medications, has the ability to lower bad cholesterol levels, therefore preventing these health issues.

Cortisol

Cortisol is the stress hormone that our body produces under pressure. It has been linked to a large range of mental illnesses and disorders, and physical conditions. A study that was published in “The Journal of Affective Disorders” suggested that curcumin, which is found in turmeric, may elevate positive neurotransmitters, such as serotonin, and even lower cortisol levels.

There is hope that turmeric can assist in the treatment of depressive disorders, and help to regulate moods. A 2014 study showed that the curcumin was effective in treating patients suffering with a major depressive disorder, but more conclusive evidence would be welcome on the subject.

Diabetes

Early studies into the effects of turmeric on diabetes have suggested that taking the spice daily can help prevent diabetes in people who aren’t suffering from the full condition yet.

Headaches and Migraines

Headaches and migraines are two completely different conditions, but they are both caused by the inflammation of blood vessels in the brain, and an unhealthy dose of stress. The curcumin that is present in turmeric may to able to relieve some of the pain and pressure that comes with headaches and migraines, because of its anti-inflammatory properties.

Hair

Turmeric has been shown to prevent dandruff, ease scalp issues, and promote hair growth. It’s a natural remedy for hair-related issues, and a scrub made from turmeric and other ingredients can help in hair removal, as well.

Immune System

Turmeric has been shown to increase the amount of immunity-boosting proteins that are in the body. A strong immune system can help your body fight off diseases, germs, viruses, and illnesses, so adding curcumin or turmeric to your diet will definitely help in your goal to stay healthy. This is because turmeric is anti-bacterial, anti-fungal, and anti-viral, these properties will help rid your body of bacteria and fungus which can make you ill.

Joints

Thanks to turmeric’s anti-inflammatory properties, a study published in “The Journal of Alternative and Complementary Medicine” was able to show that the curcumin in turmeric is comparable to taking ibuprofen for helping with joint pain relief.

Liver Health

Turmeric is a natural detox, it can remove toxic substances from the blood by helping our bodies to produce several types of enzymes that can eliminate these substances. It can then repair the damaged cells of the liver, and assist against liver problems like jaundice and hepatitis.

Osteoarthritis

Turmeric’s natural pain relief properties are perfect for sufferers of arthritis. Studies have shown that turmeric works about as well as ibuprofen does in these situations, and can ease the pain of osteoarthritis.

Skin

As mentioned, turmeric has been proven to reduce inflammation. Eczema is a type of skin inflammation, with several symptoms that can be treated by turmeric. Thanks to turmeric’s antibacterial properties, not only could you reduce the inflammation of eczema with the spice, you can also kill off the bacteria which is responsible for itching skin and redness which comes with the skin condition.

Turmeric can also improve your complexion. The anti-inflammatory nature of the space can be used to boost your radiance, control oily skin, and treat dry skin and acne when applied topically. It can stain, however, so it’s more beneficial to apply a product that contains it.

With all of these applications, turmeric is truly an amazing thing so why not try it out in cooking or as a supplement. Please be careful and consult a doctor if you are using any anticoagulants as turmeric is also said to thin the blood.

Turmeric Supplements

After much research I came across the brand Turmeric Valley as they produce supplements with the perfect mix of ginger, turmeric and black pepper. Black pepper helps your body to absorb the nutrients by up to 2000 %.

I have managed to secure a 10% discount on any future purchases by using the discount code HCW10

Click this link to purchase quality organic turmeric supplements and add the code above at the checkout

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Yoga and meditation possess a wealth of positive effects on health, that are not usually investigated or researched by the standard yoga attendee or meditation student. Both yoga and meditation, when practiced by an individual, can strengthen the mind-body connection within a person, improving not only overall fitness, but mental strength and wellbeing. Many styles of yoga practice incorporate meditation in their routines, teaching individuals to centre themselves, calm their minds, and bring peace and relaxation.

Improving your Mental Wellbeing

The main reason that individuals try yoga and/or meditation, is to help with stress reduction. Our lives can be particularly stressful, and these sources of stress can come from overwork, finance worries, or personal relationships. Having a way to stay calm and organize your thoughts on these matters can be the difference between being able to handle them calmly, or spiraling into an anxious state. Regular yoga sessions can help to reduce the stress response that your body has, and help to lower blood pressure. Similarly, meditation is an effective stress reducer, and can reduce anxiety, and other panic disorders.

Both yoga and meditation can improve mental focus. Yoga philosophies are based around positive themes, and the upkeep of good mental health. Yoga participants are known to be happy, and peaceful, when compared to other individuals with similar issues that don’t take any measures to relax their minds or bodies. This was shown quite clearly in a 2012 control study which was published in “Alternative Therapies in Health and Medicine”. Meditation provides an emotional boost, even when relaxing at your desk for a few minutes before, or during, the work day. Simply shutting your eyes and taking a few deep breaths in a stressful situation can be more helpful than any other alternative, and it’s definitely more progressive than allowing yourself to get angry or upset.

Meditation or Pranayama are quick alternatives to yoga in these situations. Pranayama offers breathing techniques seen to reduce stress levels, cortisol, lower heart rate and blood pressure leaving you feeling more focused and harmonious. By focusing on your breath, lengthening your inhalation and exhalation, your vagus nerve is activated putting your body and mind into a parasympathetic state (rest and digest). Having the ability to take yourself from fight or flight mode into rest and digest merely through the use of your own breath is a powerful tool to master and can then be called upon any time you need it.

Diet and Health

Studies have suggested that practicing yoga and meditation improve body awareness, which can lead to better eating habits. When you’re working on improving your fitness, and bettering your physical and mental health and wellbeing, you’re more aware of what’s going on inside your body, what you’re putting into it, and how you’re sleeping.

Exercise, diet, and sleep become something you think about naturally, all three become a necessary and vital part of your life and livelihood. This, in turn, can lead to a better quality of life, increased self-esteem, and a desire to take better care of yourself and your body. Both meditation and yoga are behavior modifying techniques that can assist you in improving your overall fitness.

While these practices are known for reducing stress levels, and helping individuals find balance within themselves, they also have a noticeable effect on your overall health. When you have the ability to both notice and improve your own habits, you will, ultimately, start to notice that your health improves, meaning you’ll be fit enough to participate in physical activities, complete tasks without feeling too fatigued, and just generally feel better over the course of a working week.

Yoga has also been known to help with various medical conditions, including bronchial asthma, which was discussed in the British Medical Journal (1985). A study organised by JAMA (1998) also showed that yoga can be good for carpal tunnel, and the Annals of Internal Medicine (2005), showed that the practice has been effective for back pain treatment, too.

Meditation assists with the improvement of mental health, and has been shown to decrease depression, and pensive thoughts. Studies have shown that anxiety, depression, and stress can all be reduced with regular meditation.

GABA

GABA, or gamma-aminobutyric acid, is the part of your brain which is central to the suppression of brain activity. Your GABA produces calming effects that are similar to the feeling you get from drinking alcohol, that “buzz”, if you will. Yoga and meditation have the ability to release GABA because they have the same kind of effect that any other calming activity or drug can have on your brain. The more relaxed you are, the more likely your neurotransmitters are to pick up the changes that you’re making, and as soon as your body and mind hit a level of relaxation and calm, your GABA will produce the calming effects necessary to keep you in that state for an amount of time after you’ve finished your class or session. According to a study in the Journal of Alternative and Complementary Medicine (2010), when compared with an hour of reading, an hour-long yoga practice increased GABA by almost 30%.

Cortisol

Cortisol is the stress hormone that our bodies produce. It can usually be effectively managed outside of medication with a healthy lifestyle and some focus on our mental health. Both yoga and meditation have been proven to assist in reducing stress levels. Back in 1995, a professor at Thomas Jefferson Medical College conducted a study in which he set out to prove that yoga could lower an individual’s cortisol levels. The study presented a notable drop in the level of cortisol following yoga practice, and similar studies have been repeated since. Since meditation is very similar to yoga, it wouldn’t be going too far to say that it would have a similar, if not the same, effect.

Relaxation

Yoga and meditation are the most effective forms of relaxation. Both have the ability to lower blood pressure, and help with mental health, yes, but they are the purest form of slowing down and taking a deep breath. A few minutes of meditation a day, and a couple of yoga classes per week could mean the difference between a high-stress week, and being able to complete your tasks without feeling like you’re being piled under a mountain of work.

You don’t have to practice yoga, or meditate, in silence. A large proportion of people enjoy and relish in listening to various soundtracks, soothing songs, or white noise while completing their daily yoga or meditative practices. Music or a peaceful environment can actually be very beneficial when meditating or doing some yoga, because it can help you block out the rest of the world, and truly focus on yourself.

So what are you waiting for? If you have been deliberating on whether to step out of your comfort zone and take that yoga class, why not try it and see if you can see the benefits from your own practice.

There are always group classes you can join or if you feel nervous about being a newbie in a group class there are beginners classes or private sessions for you to learn the basics and practice the poses (asanas) in a safe way.

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