Mindful meditation is portable - you can do it wherever you go!

Does Meditation Work?

Many people may be curious and even skeptical about meditation at first. "Does it work?" "Is meditation worth it?" – these are common questions, and the majority of people who try the ancient practice tend to think it has the power to boost brain potential – even doctors say so. 

Focus is the Name of the Game
Dr. Andrew Newberg, a neuroscientist at Thomas Jefferson University Hospital and author of "Words Can Change Your Brain: 12 Conversation Strategies to Build Trust, Resolve Conflict, and Increase Intimacy," told Time that meditation can bolster a range of mental tasks, from quieting the mind during stressful times to learning how to establish a divider between one's thoughts and bad habits.

First off, it's important to understand that meditation is an umbrella term for a lot of different types of mental activities. Some of the popular kinds include mindfulness, Zezen, qi gong and guided visualization. 

"There are thousands of different types of meditation," Newberg explained to the source. 

But despite their slight differences, the common denominator is focusing your attention, a habit that's becoming harder and harder to achieve in the world of digital distraction. 

"That focusing could be on a word or object or physical motion," Newberg told Time. "But regardless, the type of focusing involved in meditation activates the brain's frontal lobe, which is involved in concentration, planning, speech and other executive functions like problem solving."

Just like lifting dumbbells can build arm strength, working out with meditation has the ability to strengthen the mind, especially against stress. Studies have shown that meditating can reduce the flow of stress-related hormones, in turn softening emotional responses. As Time columnist Markham Heid eloquently put it, meditation benefits the brain's ability to "carry life's emotional cargo."

Whether you're going through a breakup or under pressure at work, sitting down for 15 minutes a day to practice the ancient technique could prove to be fruitful. 

Emotional Power
Newberg also points out that there's some evidence that meditation helps build one's self-identity by helping you feel more connected to others and less isolated within yourself. 

As counterintuitive as it may sound, meditation can help your brain get out of its own way. Mindfulness is one style that's been gaining lots of traction lately, mainly because it can be practiced anywhere. It's mobile meditation! The idea behind is this: By paying extreme attention to your sensory inputs right now – how the room smells, the sound of the wind blowing outside the window, the mint taste of your chewing gum – you can enjoy the richness of every moment. 

To try it out for yourself, close your eyes and focus on your breath. Feel the inhalation run from your nose all of the way down to the diaphragm. Then exhale slowly. If your mind wanders, bring it back – but don't harass yourself from straying off task. Tangents are natural, and the more you practice mindful meditation, the less frequent these digressions will become. 

Peace of mind starts here.

How is Dahn Yoga Different From Other Forms of Yoga?

This is a common question that arises among yoga beginners. While there are dozens of different types of yoga, Dahn Yoga focuses on changing your energy. 

Originated in Korea, Dahn Yoga integrates Korean Taoist philosophy and the holistic principles of the Korean Oriental medicine tradition. Energy is the central pillar of the ancient practice, as energy is the source of everything, and practitioners can develop a deeper understanding of their body and mind through the ancient technique.

Being healthy doesn't just revolve around physical fitness – it also stresses a healthy mind and spirit. The understanding of life energy, or qi, is essential to this concept of health. 

Many people spend countless hours at work with their minds idling. Dahn Yoga is meant to awaken and revitalize the mind, sharpening focus to develop the individual's create potential. By learning how to feel energy, you can quiet your mind, become better at focusing and awaken the dormant part of your brain. 

Unlike some intense styles of yoga, Dahn Yoga is suitable for people of all ages and physical abilities. It welcomes everyone from athletes to individuals with limited physical abilities, and yoga beginners to veteran yogis. Its soothing motions and incorporation of breathing exercises work to clear up the blocked pathways in the body and mind. 

There are five steps of awakening your brain:

Step 1: Sensitizing
This step underscores physical health, enhanced focus and awareness.

Step 2: Versatilizing
Start cross-training parts of the brain to enhance creativity, establishing a more resilient mindset. 

Step 3: Refreshing
Maintain a positive outlook. Attitude percolates through all spheres of life, from relationships to personal success, so keeping a buoyant perspective on things can make a world of difference. Many people don't realize that happiness is something you have to work at, but with Dahn Yoga, the goal is always within reach. 

Step 4: Integrating
As you become more familiar with the practice, you might start applying the energy principles in your every day life. Living with core values is a cornerstone of Step 4. 

Step 5: Mastering
It is at this final stage that you can realize the power of your choice. It's time to take authorship of one's life.

Tai chi has a wealth of benefits for everyone, whether beginners, veterans or seniors.

What Harvard Medical School Says About Tai Chi

In a time when Western medicine is the go-to treatment for nearly every illness, Harvard Medical School has a lot of enlightening things to say about tai chi, a holistic practice that has been used for thousands of years. 

"Tai chi is often described as 'meditation in motion,' but it might well be called 'medication in motion,'" said the school's website. 

This low-impact, slow-motion exercise, which originated in China as a martial art, offers value in treating and even preventing a number of health problems, including pain, stiffness, sleep disorders and shingles. 

In a three-month study, people with osteoarthritis reported reduced less joint pain and stiffness than when they started, compared to patients in a control group. What's more, tai chi can enhance sleep. Oregon researchers found that tai chi participants had improved sleep quality and length. The benefits have been compared to those gained through sleep-inducing drugs or cognitive behavioral therapy, according to WebMD. 

"A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age," Peter Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at Harvard Medical School's Osher Research Center, said on the school's website. 

A Breakdown of Tai Chi
Typically, a tai chi class includes three parts. 

First, students will start with warm-ups and easy motions, such as shoulder circles. In this movement, one turns the head from side to side or back and forth to loosen the muscles and joints while focusing on breath.

The second part revolves around instruction and practice of tai chi forms. For tai chi for beginners, forms mean a set of movements. Short forms may include a dozen movements while long forms could include hundreds. Depending on the class, different styles require smaller or larger movements. In the beginning, slower movement are usually recommended.

Lastly, qi gong, which translates into "energy work," consists of a few minutes of gentle breathing combined with movement. 

A great thing about tai chi is that even if you aren't in top shape or the best health you can practice it. With balance improvements, arthritis exercises and enhanced flexibility, tai chi benefits the elderly as well as young beginners. There's a reason this ancient practice is still around today – find out what it can do for you!

Temolerase activity in DNA is associated with the aging process.

Researchers to Test Qi Gong in Aging Process among Traumatized Women

For the average person working 9 to 5, qi gong exercises have shown to relieve stress. But for women who suffer from chronic pyschological stress after a traumatizing experience, it may be extremely challenging to suppress the thoughts and emotions lingering from the event. 

Recently, researchers have been designing a study to test qi gong's effects on women suffering from traumatizing flash backs, such as those from abuse. 

In general, these women and others suffering from post-traumatic stress have shorter telomeres, which are DNA sequence present in the cell division process associated with aging. Each time a cell divides, some of the telomere is lost, and when the telomere becomes too short, the chromosome reaches a critical length and can no longer replicate. In essence, this means that a cell becomes "old" and dies.

Beyond individuals actually aging over the years, specific mentally disturbing instances can shorten telomeres. The exact biological mechanisms responsible for this are not fully understood, and researchers are aiming to reveal them in this new study. 

Slowing Down the Aging Process
For the study, researchers will recruit 240 Chinese women ages 18 and older who have been abused within the last three years. The study protocol is published in BMC Complementary and Alternative Medicine, and is expected to produce monumental results

Researchers are hopeful that the study will unveil new information on telomerase activity and chronic psychological stress in women. The concept of health-promoting behaviors, the authors wrote, could slow down cellular aging, or in other words, the aging process.

The women will receive either a qi gong intervention or a wait-list control condition. The first group is set to have qi gong training sessions twice a week for six weeks, with a one-hour follow-up group qi gong exercise session once a week for four months. They will also practice the ancient technique for 30 minutes once a day for 5.5 months. 

The wait-list control group will receive qi gong training after the intervention group completes the program. 

Expectations
Investigators are expecting that traumatized women who practice qi gong will have higher levels of telomerase activity and perceived coping as well as lower levels of cytokines, stress and depressive symptoms. 

The World Health Organization estimates that 30 percent of women worldwide have been physically or sexually abused by their intimate partners at some time in their lives. It's time to figure out new methods to not only alleviate these symptoms, but prevent them. 

Imagining the details of an orange - its taste, texture, smell - is an example of mind-body imagery.

Imagery Mind-Body Technique

MVP quarterback Aaron Rodgers said he visualized the whole Super Bowl before he even stepped foot on the field, where he would go on to lead the Green Bay Packers to victory in 2010. 

Tapping into the mind's eye is a powerful technique used by not just athletes, but everyone from CEOs to doctors to those recovering from an injury. 

People looking for a new mind-body technique may want to try imagery exercises, which uses creative exercises to picture scenarios that relax and heal. They can practiced on your own or with a facilitator guiding you, which is called guided imagery. 

Similar to Dahn Yoga exercises that can provide stretching, soothing and healing treatments, imagery is a mind-body therapy that's been shown to lower stress. 

A common relaxation practice is to visualize yourself in your "happy" place that puts your mind and body at ease. This may be at the beach with the waves washing calmly on shore, in a hammock feeling the warm breeze brush against your skin or at home in the couch listening to your favorite album. The trick is to incorporate all your senses. Although it's called imagery, conjure the sense of smell, taste, feel and hearing too. This will help transport you to another place, and temporarily relieve sensations of stress and tension. 

Another example is to imagine an orange in great detail – the smell, the shape, the texture of the peel. Then continue to imagine that you take a bite of the orange and feel the juice squirt into your mouth. Many people salivate while doing this – which underlines how your body can respond to what you are imagining.

Studies have indicated that the use of guided imagery noticeably improve stress levels, anxiety management and post-operative healing. It can also help lower blood pressure and other problems related to stress. It may be applied to reaching goals such as quitting smoking or losing weight.

The foundation to self-healing is methodically communicating the desired messages or behavioral changes to your subconscious mind in its language: imagery. Have you ever noticed that watching a powerful movie or gripping dream can seem to produce the same effect on your body as if it were happening in real life? The subconscious reacts to this feeling and can work wonders.

Just like Rodgers, you can tap into the power of visualization in the imagery mind-body therapy. 

Some children with autism respond aversely to gentle touches.

Qi Gong May Improve Tactile Problems for Kids With Autism

Some children with autism experience sensory challenges. The most common problem revolves around the sense of touch. What that means is that these children don't register pain normally or they register gentle touches in an unpleasant way.

"Touch is the master sense," Dr. Louisa Silva, who has a medical degree from the University of California, Los Angeles, and a master's degree in public health from the Medical College of Wisconsin, explained to The Oregonian. "It's the one to coordinate the brain and the body and to give the brain and the child a sense of where they are physically in time and space. … When touch is abnormal, the other senses don't work together."

Silva believes that qi gong may be able to help children with autism. Qi gong, an ancient technique pronounced "CHEE-gung" could lessen this type of sensory challenge for youngsters with autism. Silva has co-authored 12 studies have been published in the American Journal of Occupational Therapy, International Journal of Therapeutic Massage & Bodywork.

With qi gong, children have learned to overcome their reluctance for this sense. One child in Silva's studies, for instance, used to shriek when someone would try to touch his chest. However, after several qi gong massage sessions, the same child learned how to lay quietly during the same touch. There is even a qi gong video that tracks this progression.

The treatment could also help parents who naturally reach, touch and play with their children. Sensory difficulties can get in the way of that. But qi gong might just be able to straighten out the problem. 

Qi gong is like a cousin of tai chai. Incorporating soft movements and tactile sensation, the practice has proven beneficial for people old and young.

Caring for a child with autism can be extremely taxing on the parents.

Mindful Meditation May Help Mothers of Kids With Autism

Caring for a child for disability is one of the most challenging, stressful things a parent can encounter. Since the conditions rarely disappear over time, it can lead to years of pent-up stress for mothers and fathers. 

Recently, a new study offered mindfulness programs and "positive psychology" to help mothers of children with autism and other mental-development disability. After weeks of treatment, the meditation showed to reduce their stress, anxiety and depression. 

"There are literally decades of studies that have described the high levels of stress and distress, anxiety and depressive symptoms that moms and dads of children with developmental disabilities suffer, and I didn't want to describe anymore, I wanted to do something about it," Elizabeth Dykens, study leader and an associate director of the Vanderbilt Kennedy Center for Research on Human Development, explained to Reuters. 

While such families often focus on the disabled child, Dykens wanted to make life a little easier for the caregiver. In fact, improving the mental health of parents is likely to make them better caregivers, which in turn could enhance the child's development. 

Large bodies of previous research have demonstrated that mindfulness-based stress reduction therapies are effective at lowering symptoms of stress, anxiety and depression. But most of those interventions were child-oriented. 

"So this is really for parents – it was for their mental health and well-being, for their own adult development," said Dykens.

For the study, 243 participants of children with autism or other neurodevelopmental disabilities were randomly assigned into groups that would receive either mindfulness training or a positive psychology program named Positive Adult Development. Whereas mindfulness hones attention at the present moment while incorporating deep breathing and gentle movements like yoga poses, qi gong and meditation, PAD was more focused on thoughts and practicing gratitude. 

Dykens pointed out that both methods would counteract anger, disappointment, guilt or sadness that families often face while dealing with their kids' challenging problems. 

At the beginning, about 85 percent of mothers had substantial levels of stress, 48 percent were clinically depressed and 41 percent suffered from anxiety disorders. Yet by the end of the six weeks, both groups displayed significant reductions in stress, depression and anxiety levels. 

Mothers in the mindfulness group had better improvements in anxiety and sleep and well-being compared to the women in the PAD group. 

The study underpins that even the hardest of life's situations have a light at the end of the tunnel, and with meditation, yoga or Dahn Yoga exercises, people can work through them one by one. 

Qi gong is considered a cousin of Tai Chi.

5 Fast Things to Know About Qi Gong

Qi Gong is a type of study of Qi (energy or life force) that was developed more than 3,000 years ago in China. But as the relentless go-go-go culture continues to stack up, people all around the world are turning to this ancient technique to relieve stress. Here are six basic things to know about qi gong. 

1. Qi gong combines several motions and breathing exercises
The Chinese practice blends breathing techniques, posture and movement to circulate the life force throughout the body and filter out toxins.

2. The basic Qi gong stance is called Hugging the Tree
To do this, stand in the basic Qi gong stance with your knees bent comfortably. Raise your arms up in front as if holding a huge Qi ball (like a beach ball) at the level of your heart. As you angle your palms toward yourself, with your elbows pointing down to the ground and shoulders relaxed, tuck your chin. Some people like to think they have a cord attached at the apex of their head tugging their spine upward. Remain standing while you do deep dantian breathing. 

3. Focus on dantian 
Since breathing is a large part of qi gong, dantian is something that new practitioners will want to understand. Dantian means "elixir field" or a place to store energy, and it can be found in one's center. Thus, abdominal breathing is important. Anatomically, dantian is located in the lower abdomen between the navel and the pubic bone. Qi gong experts believe this is not only a source of power for physical energy and sexual vitality but also a corresponding point of physical functions such as digestion and reproduction.  

4. Everyone can benefit from qi gong
Unlike certain martial arts like Kung Fu, Qi gong can be practiced by people of all ages and abilities. Children may learn to channel their energy and develop heightened concentration with qi gong; office workers can reduce stress and anxiety; and seniors may utilize gentle motions to help relieve problems like arthritis and a limited range of motion. Similar benefits may be found in the Korean practice of Dahn Yoga.

5. There is a difference between Qi gong, Tai Chi and Kung Fu
Although subtle to the outside eye, there is a difference between these three practices. Tai Chi is a soft or internal martial art whereas Kung Fu is considered a hard or external martial art that is heavily based on self-defense training. On the other hand, Qi gong can be considered a cousin of Tai Chi, combining slow, easy motions with controlled breathing.

Yoga could help ease spring allergy symptoms.

Dahn Yoga May Be Able to Help Your Allergies

With the warm weather comes allergies, and pollen is the main offender. Each year millions of Americans deal with seasonal allergic rhinitis, also known as hay fever, which not is only bothersome, but can disrupt one's sleep patterns, concentration and mood. However, to fight this off, yoga can help ease your allergy symptoms through stress reduction.

When you're stressed out, your body release hormones and chemicals including histamine, the powerful chemical that lead to allergy symptoms. So, the more stress, the nastier the allergies.

"Allergies are worsened by a stress reaction, which causes physiological responses, including the release of stress hormones and histamine, and triggers inflammation," Dr. Jeff Migdow, director of Prana Yoga Teacher Training through the Open Center in New York, told YogaJournal. "Relaxation diminishes fight-or-flight response, and thereby reduces allergic symptoms."

Yoga and meditation can de-stress your immune system. Despite a stuffy nose, soothing breathing techniques help nurture an inner calm that pushes anxiety out of the mind. With that being said, some forms of yoga are better than others for those suffering from allergies. You might want to steer clear of Bikram yoga or Ashtanga yoga where there is heat.

Dahn Yoga, on the other hand, is a great alternative.

The first part of a Dahn Yoga class consists of stretching exercises that boost circulation throughout your body. Afterward, practitioners engage in brain wave vibration, a dynamic meditation that activates the natural healing powers of your brain. Then it's time for Jigam, also called deep energy meditation, where the gentle postures serve to break down stress. Yoga experts advise that in the breathing of allergy sufferers, there should be a greater emphasis placed on exhalation. A short inhalation followed by a longer one has a calming impact. 

Moreover, yogis can try inversions, which help drain secretions from the nose and open up the respiratory tract. Doing a shoulderstand or plow pose may help ensure proper drainage of sinuses. As a note though, don't keep your head down too long in yoga poses like the headstand or downward-facing dog, as they increase pressure in nasal passages. 

Instead, partake in more standing poses like forward and backward bends, which massage various parts of the spine and condition the lungs. Through all of this, you can feel deep relaxation and rejuvenation, helping to limit stuffy noses, itching eyes and other allergy symptoms.

Qi gong could be an effective way to help combat diabetes.

Study: Qi Gong Could Serve As Weight Loss Therapy for Diabetes Patients

According to a new study from Bastyr University and the University of Washington, the ancient Chinese practice of qi gong may help diabetes patients lose weight.

The researchers, who published their findings at the Bastyr University Research Institute, found that patients who practiced a specific form of qi gong dropped both weight and insulin resistance, which is a contributing factor for Type 2 diabetes. 

"The exciting part is that no one has ever reported that qi gong can help with losing weight," says lead investigator Guan-Cheng Sun, PhD.

For the study, 32 participants were recruited and randomly assigned to three groups. The qi gong group performed one 30-minute session with a certified qi gong instructor and did two more sessions at home each week. The progressive resistance training group tried similar physical movement, but instead of qi gong's focused breathing and meditation, the workout incorporated elastic exercise bands. A control group did not perform either exercise. 

Following the 12-week program, both the qi gong and PRT groups demonstrated significant weight loss.

The results are attention-grabbing because obesity is a leading factor for Type 2 diabetes, which is the most common form of the disease. Nearly 90 percent of people with diabetes suffer from Type 2. The heavier one is, the higher his or her risk becomes for the disease. 

What's more, the qi gong group also reduced its rate of insulin resistance. Since insulin resistance is what often leads to diabetes, avoiding it is technically even more important than weight loss, Dr. Sun explained. 

It's important to point out that the trial represents a small sample size. The National Center for Complementary and Alternative Medicine, part of the National Institutes of Health, which funded the initial study, will now grant additional funding to allow the group to expand its research. 

Still, qi gong, a similar form of practice as tai chi, has the potential to help fight off diabetes. Both qi gong and tai chi work to promote a healthy flow of "qi," or energy, through the body. Therapies that offer this ancient practice would be far less expensive than conventional diabetes care, Dr. Sun said.

"At this point we can see that qigong is working differently than regular exercise," Dr. Sun said. "But how does it work differently? We need to do studies to find how it's working at the molecular level. That would be a great contribution to diabetes care."

Tips for your healthier, happier and more peaceful life