Dial Down the Stress in 2010Meditati<strong>on</strong> Expert Sarah McLeanOffers 5 Ways to Diminish Stress in the New YearBecome More Self-AwareSomehow we make thiscomplicated. But it’s simple.How do <str<strong>on</strong>g>you</str<strong>on</strong>g> feel right now?When faced with a choice,pay attenti<strong>on</strong> to <str<strong>on</strong>g>you</str<strong>on</strong>g>rself and<str<strong>on</strong>g>not</str<strong>on</strong>g>ice <str<strong>on</strong>g>you</str<strong>on</strong>g>r body’s signalsof comfort and discomfort.Discover how to live withintegrity. Say “no” when <str<strong>on</strong>g>you</str<strong>on</strong>g>mean no to things/people/events that are stressful. Andsay “yes” when <str<strong>on</strong>g>you</str<strong>on</strong>g> meanyes. T<str<strong>on</strong>g>her</str<strong>on</strong>g>e is no need to manipulate<str<strong>on</strong>g>you</str<strong>on</strong>g>rself. A simplequesti<strong>on</strong> I have my studentsask themselves is, “Is it ayum or a yuck for me?” Movetoward the yums and awayfrom the yucks.Surround Yourself In SilencePay attenti<strong>on</strong> to whatpeople/noise/smells <str<strong>on</strong>g>you</str<strong>on</strong>g> havein <str<strong>on</strong>g>you</str<strong>on</strong>g>r envir<strong>on</strong>ment. T<str<strong>on</strong>g>her</str<strong>on</strong>g>eare simple changes <str<strong>on</strong>g>you</str<strong>on</strong>g> canmake to create a more pleasingspace. Take time forsilence, turn off the TV, takethe earph<strong>on</strong>es out, and occasi<strong>on</strong>allylet the ph<strong>on</strong>e go tovoice mail so <str<strong>on</strong>g>you</str<strong>on</strong>g> can finish atask. Most importantly, for afew minutes every day moveaway from the electr<strong>on</strong>icworld and give <str<strong>on</strong>g>you</str<strong>on</strong>g>rself timeout in nature. Believe it or<str<strong>on</strong>g>not</str<strong>on</strong>g>, disc<strong>on</strong>necting fromthe world of timelines andc<strong>on</strong>necti<strong>on</strong> can help <str<strong>on</strong>g>you</str<strong>on</strong>g> tobecome more c<strong>on</strong>nected to<str<strong>on</strong>g>you</str<strong>on</strong>g>rself and <str<strong>on</strong>g>you</str<strong>on</strong>g>r world.Accentuate the PositiveWhatever <str<strong>on</strong>g>you</str<strong>on</strong>g> put <str<strong>on</strong>g>you</str<strong>on</strong>g>rattenti<strong>on</strong> <strong>on</strong> grows. What24 <str<strong>on</strong>g>Focus</str<strong>on</strong>g> <strong>on</strong> <strong>Women</strong> <strong>Magazine</strong>do <str<strong>on</strong>g>you</str<strong>on</strong>g> spend time thinkingabout or complaining about?Over time, our behaviorscreate a habit of mind, sowhen <str<strong>on</strong>g>you</str<strong>on</strong>g> remember to focus<strong>on</strong> what <str<strong>on</strong>g>you</str<strong>on</strong>g> like and whatmakes <str<strong>on</strong>g>you</str<strong>on</strong>g> feel good, <str<strong>on</strong>g>you</str<strong>on</strong>g>’llincrease <str<strong>on</strong>g>you</str<strong>on</strong>g>r experience ofpleasure. It’s <str<strong>on</strong>g>not</str<strong>on</strong>g> just positivethinking; it’s about putting<str<strong>on</strong>g>you</str<strong>on</strong>g>r attenti<strong>on</strong> <strong>on</strong> the<str<strong>on</strong>g>her</str<strong>on</strong>g>e and now and what <str<strong>on</strong>g>you</str<strong>on</strong>g>like about it. T<str<strong>on</strong>g>her</str<strong>on</strong>g>e are alsosimple gratitude practicescan also help <str<strong>on</strong>g>you</str<strong>on</strong>g> feel happierand relieve stress.Adjust Your Sleepingand Eating PatternsDo <str<strong>on</strong>g>you</str<strong>on</strong>g> eat while <str<strong>on</strong>g>you</str<strong>on</strong>g> arestanding up or <strong>on</strong> the ph<strong>on</strong>e?Or late at night when <str<strong>on</strong>g>you</str<strong>on</strong>g>could be sleeping? Do <str<strong>on</strong>g>you</str<strong>on</strong>g>look down and <str<strong>on</strong>g>you</str<strong>on</strong>g>r food isg<strong>on</strong>e, but <str<strong>on</strong>g>you</str<strong>on</strong>g> d<strong>on</strong>’t remembereating it? When <str<strong>on</strong>g>you</str<strong>on</strong>g>follow the natural rhythms ofnature, take meals when thedigesti<strong>on</strong> is str<strong>on</strong>gest and eatwith full awareness, <str<strong>on</strong>g>you</str<strong>on</strong>g>’lleat less, and digest better.Do <str<strong>on</strong>g>you</str<strong>on</strong>g> believe the saying,“early to bed, early to rise”?One way the mind and bodyrejuvenates is through sleep.Learn why it’s a priority to<str<strong>on</strong>g>get</str<strong>on</strong>g> to bed early to let <str<strong>on</strong>g>you</str<strong>on</strong>g>rbody’s rejuvenati<strong>on</strong> systemdo its job.Learn To MeditateYes, <str<strong>on</strong>g>you</str<strong>on</strong>g> can do it. No <str<strong>on</strong>g>you</str<strong>on</strong>g>d<strong>on</strong>’t have to join a cult,change <str<strong>on</strong>g>you</str<strong>on</strong>g>r religi<strong>on</strong>, becomeve<str<strong>on</strong>g>get</str<strong>on</strong>g>arian or go to India.Meditati<strong>on</strong> is easy if <str<strong>on</strong>g>you</str<strong>on</strong>g> aretaught right. Instead of tryingtoo hard, <str<strong>on</strong>g>you</str<strong>on</strong>g> can learnhow a relaxing silent meditati<strong>on</strong>will help <str<strong>on</strong>g>you</str<strong>on</strong>g> achievethe deep rest that sleep can.A simple silent meditati<strong>on</strong>practice can change <str<strong>on</strong>g>you</str<strong>on</strong>g>rwhole day. Researc<str<strong>on</strong>g>her</str<strong>on</strong>g>s provemeditati<strong>on</strong> improves sleeppatterns even when <str<strong>on</strong>g>you</str<strong>on</strong>g> do itin the morning.Once thought of as anesoteric or religious pursuit,meditati<strong>on</strong> is going mainstream.A government surveyin 2007 found that about 1out of 11 Americans, morethan 20 milli<strong>on</strong> people, meditatedin the past year. And agrowing number of medicalcenters are teaching meditati<strong>on</strong>to patients for the managementof stress.“As Americans becomemore attached to laptops,iPh<strong>on</strong>es, Blackberries andot<str<strong>on</strong>g>her</str<strong>on</strong>g> digital devices, we havea greater need to unplug andto tap into our inner silence,”says Sarah McLean, directorof the Sed<strong>on</strong>a Meditati<strong>on</strong>Training Company. “Meditati<strong>on</strong>is the perfect antidoteto stress. Research showsthat it lowers blood pressure,increases blood flow anddecreases heart rate. It alsodecreases our stress horm<strong>on</strong>eand reduces insomnia.”Sarah McLean is known as “the face ofmainstream meditati<strong>on</strong>” and has beenteaching mind-body health for 16 years.She is an expert <strong>on</strong> bringing the ancientpractice of meditati<strong>on</strong> to a modernworld. For more informati<strong>on</strong>, visit www.sed<strong>on</strong>ameditati<strong>on</strong>.com.
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