A special thank you to Camille Moore for naming Beditations one of their 7 Wellness Apps for a Healthier You
Looking to improve your overall health and well-being this year and really commit to it? We compiled a list of apps that will have your mind and body right in no time.
Wake up feeling refreshed with Beditations: guided meditations that ease you into a restful sleep. Simply choose your evening meditation and a morning meditation before bed. The built-in alarm clock will gently wake you at your desired time. If you don’t like the idea of waking up to mediation, you can select ambient music instead.
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Beditations is helping to combat the sleep deprivation epidemic and bring the benefits of meditation to the multitudes.
As the scientific benefits of meditation and the dangers of high-stress levels become more well known, everyone is looking at ways to fit multiple wellness related activities into their already jam-packed days. Getting a good night of sleep is the most important and easy way to do something good for the body and mind each day. That’s why Beditations was created to revolve around sleep patterns, and to bring tranquility and mindfulness back to the beginning and end of every day.
According to sources such as CNN, sleep deprivation is so widely spread it’s considered an epidemic and it has severe consequences on health. It can cause people to eat more, experience impaired driving, have false memories and is even linked to type 2 diabetes. An app like Beditations helps to combat some of the common causes of sleep deprivation. In addition, it promotes a peaceful method of quieting the mind and a way to wake up with the tools to set good intentions for the day. Through using Beditations, meditation feels less like a chore and more like something to look forward to.
Beditations is available now in the App Store for iOS devices.
It has an extensive library of guided meditations that can be chosen based on the actual stressors each user is experiencing. There is also a large selection of soothing music called “soundscapes” that will lull you to sleep, and then gently rouse you in place of the disarming beeping of an alarm clock.
Some of the main benefits of using Beditations are:
- The ability to quickly reach a calm state where the body and mind are focused and connected.
- Become more present throughout the day.
- Feel happier and healthier, uneasily thrown off balance by life’s obstacles
- Reduce anxiety while renewing your physical and emotional well-being
- Relax your body and mind into a deep and rejuvenating sleep
The app is completely rebuilt by mobile app developers Hattrick IT and has a user interface that is as easy-to-use as it is beautiful. Beditations is unique because of its ability to be highly customized to each user’s life, providing an enhanced user experience and more options for soundscapes. There are 25 new scenes to transport user’s consciousness into a deep, mindful meditation.
The modern world is one of immediate gratification. Someone can go to a fast food restaurant and have a full meal in five minutes or less. Many people expect the same thing from diets. We’re always looking for diets that promise fast results with little work. We want the pill that will cause us to lose a hundred pounds. With so much information out there, where do we begin?
We got some tips from Jessica, a Functional Diagnostic Nutrition® (FDN) Practitioner at Optimize To Thrive, a Holistic Health and Coaching company.
1. Start eating a Whole Foods diet
I can’t stress this enough! Eating a whole foods diet allows us to eliminate the following nasties:
- Food Dye
- Chemical Preservatives
- Ingredients that are banned in other countries like: Olestra, Brominated Vegetable Oil, Butylated Hydroxytoluene.
Eating a Whole foods diet also assists in weight loss and management. If we focus on eating veggies, nuts, seeds, fresh cuts of meat and seafood along with fruit and water, it’s very hard to overeat. These foods taste good and can be combined in a variety of ways to intensify their flavor, but they never become “hyper-palitable” like snack foods, breads, and heavily processed grains and meats do. When the food companies start combining flavors and removing fats to add sugars they change the make-up of the product and therefore it’s no longer a “whole food.”
2. Proper Chewing and Mindfulness
The digestive process actually begins outside of your mouth, it starts with the sense of smell and sight. When we see and smell food our mouths start to water and saliva contains a very important enzyme, amylase, that starts the chemical breakdown of starch. Once we begin to chew the physical aspect of digestion begins and we masticate our food making it possible to swallow without choking. Have you ever heard of “inhaling” your food? Better yet are you guilty of doing just that? When we eat too fast we don’t allow for the proper time that’s required for the chewing process (30+ bites before you swallow). This will not only impact the size of the food you are swallowing, making more work further down the line, but it also impacts the release of the amylase which I spoke of earlier. Let me tell you why this matters and why you should chew each bite 30+ times. Once our stomach receives the signal from the vagus nerve and begins to physically expand from the addition of food the process begins where it becomes more acidic (acid is produced to break down food). This is another step in digestion and allows for the food, more specifically the proteins, to be properly broken down before they move further along in the digestive process. If the timing is rushed during chewing and swallowing then the production of acid will also be impaired. As you can imagine, the process will begin to back up and become delayed just like the busy freeways we travel on. This can set the scene for indigestion and improper digestion.
When we have indigestion and improper digestion, the food we eat becomes less of a fuel and more of a hinderance to our health.
Further along in the digestive process the proteins are liberated into amino acids and carbohydrates and fats are further broken down into their building blocks of simple sugars and fatty acids respectively.
When this process is rushed we are making our digestive system work overtime and likely not benefiting from all the nutrients in our food because our bodies are unable to absorb them properly.
Mindfulness is all about being aware. When we slow down our eating we naturally become more mindful of the flavors of our food. We tend to enjoy it more and surprisingly extract more nutrients from it. This can help with our bodies response to satiety as well as nourishment.
Please, slow down, sit and enjoy your meals. Do your best not to eat in a stressful state, remove electronics from the table and don’t eat on the run. Your digestive system will thank you!
3. Supplementing with Digestive Enzymes and Limiting Fluid Intake During a Meal
Digestive enzymes are naturally produced in our bodies. The 3 main ones are as follows:
- Amylase – Sugar/Starch
- Pepsin – Protein
- Lipase – Fat
Enzymes are produced in the stomach and also from the liver and pancreas in addition to the small intestine as things progress thru the digestive tract.
There could be several reasons for low production of enzymes and that can take some investigation. Also, as we age the overall production tends to lessen. A great way to combat this and make sure we are getting the most out of nutrition is to supplement with some additional enzymes. I tend to recommend supplementation after I consult with a client to better asses concerns they are having. However, in general, supplementation is safe and can be done without consulting with a practitioner. If your looking to improve digestion this would be a great place to start. I will recommend, however, that you do not supplement with HCL unless you have ruled out H. Pylori and stomach ulcers.
When we eat a meal or snack it’s best to limit fluid intake. When we drink with our meals we are diluting the stomach acid that we need to break down our foods. This can start to impact the entire digestive process in a similar way to when you don’t chew your food adequately. Keeping fluid intake with the meal to a minimum is another key part to healthy digestion and a healthier you!
4. Fermented Foods and Probiotics
Fermented foods have been part of our natural diet for hundreds if not thousands of years. As foods of convenience slowly took over America, many people stopped making at home ferments. More recently they have seen a resurgence because of all the interest in the Gut Microbiome and the continuing research that is showing the importance of beneficial bacteria for maintaining health. That being said I encourage everyone to start with sauerkraut (raw and organic if possible), just a tablespoon full every day with a meal. Then increase it from there to include a few spoonfuls at every meal. Currently we are seeing a real resurgence in fermented foods and drinks like Kombucha, and Jun, among other trendy drinks in the specialty food markets. I think these can be good options on occasion, but would always suggest a ferment that doesn’t need sugar to grow the yeast or bacteria. Yogurt is another good source for fermented food as long as its grass fed and pastured organic dairy. Also, be sure to avoid the added flavors and fruit mixes as they are laden with sugar and work against health. I personally make my own yogurt and have done so for many years. It’s very inexpensive and easy to do. I also ferment my own sauerkraut, it too is easy and the best way to control the ingredients that go into making the product. After all, if you are going to be buying it the cost may add up quick for good quality so best to learn to make these staples yourself. Fermenting veggies also has the added benefit of making the nutrients in the veggies more bioavailable. In other words, your body can absorb and use all the nutrients much better than if you were to eat the food raw.
Probiotics can also play an important part in digestive health.
Bacteria in the GI system are responsible for not only immune health, but also for digestion.
Certain beneficial bacteria aid in proper digestion and break down of food. They also make sure that the fatty acids are liberated and turned into energy. Probiotics can be a little powerhouse and there are multiple strains so its a good idea to vary which ones you take including a good soil based product like Prescript Assist and a spore based one like MegaSpore. There are also yeast based sources which have their benefits as well.
5. Meal Timing and Fasting
Meal frequency and spacing is the last digestive tip I will focus on. Throughout the years there have been many different recommendations from eating every 2 hours to eating at intervals that don’t allow you to ever get hungry and now fasting seems to be all the rage. Not to get too caught up in the weeds, meals every 2-3 hours was never a recommendation based on science. It was more theory and then food companies jumped on board and turned it into a marketing ploy. Eating “snacks” or small meals every few hours sold more “snack” foods and it also taught people that they could constantly eat and never feel hunger again because they ate based on what time it was, not how hungry they felt.
The digestive system never gets a break when we eat or graze throughout the day.
The only time it has “off” is during sleeping hours and unfortunately that’s just not enough time for it to fully rest. The liver, pancreas and entire GI system is working nonstop with food and then the liver also puts in OT because its working on filtering and metabolizing everything that we eat, drink and breathe including prescription pills and supplements. In addition to that it also handles anything that we absorb through our skin to a degree as well so its definitely in need of a vacation when we are snacking or eating every 2-3 hours.
If we were to look back in history we would see that it wasn’t all that long ago that snacking became popular. Before that it was 3 square meals a day. People still enjoyed their cakes or chips and pretzels, but it was part of the main meal or not as frequently consumed as it is today. Not mini meals in-between the main meals. It would be common to fast from dinner until breakfast the next day. Now most people are taking in the bulk of their calories during late night mindless snacking thats happening because of stress or boredom.
The key takeaway is to focus on eating main meals and to include any indulgences or special treats as part of a meal. Let the digestive system rest and repair between meals and overnight.
I hope you found this quite to be helpful and thought provoking. Please visit my site and blogs and feel free to start a dialogue with any questions you may have.
The Mind/Body Connection
Your conscious and sub conscious minds are in constant communication. Try an experiment: move your finger. Easy, right? You might say, “That was a conscious effort.”
But what happens on the subconscious level? What about the blood that flowed to the muscles in your finger, allowing it to move? Did you consciously cause your heart to beat, thus sending the blood to the finger? No. It was a joint effort between your conscious and subconscious minds.
As you can see, your conscious mind can have a tremendous impact on your body. Another experiment: think of a time when you were embarrassed. Maybe you feel heat in your cheeks. If you look in a mirror, you might see your face turning red. Your heart rate might increase. These physiological effects are the result of you using your conscious mind to create physical effects.
Your thoughts can influence your body; likewise, your body can influence your thoughts. For example, when you feel tightness in your stomach, you might start thinking about food. When you feel dryness in your mouth, you might look for water. Those are two common examples of your body influencing your mind.
Your thoughts can influence your body; likewise, your body can influence your thoughts.
The whole body is interconnected – physiological components, conscious mind, and subconscious mind. Once you’re willing to accept that your goal can be achieved, you’re motivated to do so, and you’re expecting success.
Then you can give shape and form to your goal. Once you’ve harnessed the power of your conscious mind, both your subconscious mind, and your body, will accommodate. The key to mastery of the conscious mind is mindfulness: master mindfulness, master yourself.
Mindfulness: The Conscious Mind
Mindfulness meditation is a state in which you become consciously aware of your surroundings. You choose which stimuli are important, and which to exclude. Doing so helps to reprogram your subconscious mind.
Furthermore, mindfulness allows you to become aware not only of your surroundings, but your subconscious mind and physiological state as well. Suppose you’ve attempted dieting in the past. You probably experienced repeated failures because there is a certain unhealthy food you find irresistible. Attempting to consciously avoid that food is an exercise in futility because somewhere down the line, your subconscious mind learned that it filled a need. Now the need is gone and instead of filling a need, the food undermines your diet. Beditations provide insight into why that food became so irresistible in the first place. Once you are aware of why it has such power over you, it loses its power. You have effectively reprogrammed your subconscious mind and will likely enjoy better results while dieting.
This is the mindful dieting: you’re creating a goal, communicating to your subconscious mind that you wish to make this goal a reality, and then following through on your attention, eliminating barriers that may be inhibiting you from reaching your goal.
The main teachings of the Buddha are summarized and centered in the Four Noble Truths:
- The cause of suffering
- The end of suffering
- The eightfold path to end suffering
It is no secret that the world is full of confusion, hatred, madness, and suffering. This suffering arises because people are trying to manipulate or change the external world to suit their viewpoint and satisfy their desires; they are caught up in greed, hatred, and delusion.
One Buddhist approach advises a person to first change one’s inner world, to change and purify one’s mind; then the external world will gradually come along and be more peaceful. When people purify their own mind and learn to live peacefully and harmoniously within their surroundings, then they will be able to live at peace with the whole world. This is just a brief and basic overview of the Buddha’s teachings.
Mindfulness and meditation play the most important roles in bringing about this inner mental transformation. The inner transformation brings about the outer transformation.
In Buddhist teachings taking care of the body is not often addressed. But the truth is that the mind operates through the body. The mind is not separate form the body and the body is not separate from the mind. They are intimately connected, especially for the day-to-day activity of ordinary persons. If the body is sick and weak, if it has tired blood and/or poor energy, this will affect our life.
Because of poor shallow breathing and stiffness and inflexibility in the body, our psychic energy, the nervous system energy, is not able to flow freely throughout the body. Thus, the body and mind remain lethargic and dull, or will be easily excitable and restless. Our perceptions and thinking ability won’t be very orderly and clear. Practice emphasizes and enhances having a healthy nervous system and body, having good posture and blood circulation. The posture is important in meditation to keep the spine straight.
Most people have difficulty in meditation because they are not able to keep their back straight. This is because we sit in chairs most of the time; when we travel in the car, sit at the computer, watch television or sit at the dining table, people are usually slouching or hunched over. So the trunk muscles are not very strong and it is difficult to keep the back straight. It becomes a constant battle to your back and head erect in order to have a clear and relatively painless meditation. Despite keeping the back straight, however, there will still be a certain amount of physical discomfort and pain involved in meditation.
Learning how to skillfully deal with physical pain and mental pain is a large part of meditation.
There is a saying: “Pain is a fact of life, suffering is optional.” When people are born into this world pain is “a given;” they’re going to experience pain. But the struggles against pain and the mental anguish that arises is optional. When you have pain and then add mental suffering onto it, then you get “double trouble.” There is also a mathematic formula you can remember: “suffering = pain × resistance.” The Buddha’s teaching and meditation practice is not about removing pain. However, it is about the lessening and eventual eradication of the causes of suffering.