Thought

Thinking To Register For A Beginners Meditation Class? You Need This Guide More

If you were only allowed to take up one habit, what would it be? For me, it’s meditation. Unquestionably.

Why? Meditation has helped me perform better in every aspect of life. It helps me be more focused and get more done. It makes me more calm and peaceful so I don’t suffer from emotional fluctuations as I used to. More importantly, I have greater control over my mind so I can master the art of living in the present.

Wondering whether meditation can bring so many positive changes to one’s life? Let’s see what science says!

A Harvard research in year 2011 found that meditation can help increase the density of grey matter in the hippocampus of our brains, which is associated with the ability of learning, memory, self-awareness, compassion and introspection. Such restructuring of our brains can improve our mental health and make our minds sharper.[1]

What’s more surprising is meditation can rebuild our brains in only eight weeks! That means you don’t need to be an expert in meditation to reap the benefits.

▲ Subjects of the study demonstrated significant change of brain structure after practicing meditation for 8 weeks.[2]

Thinking of taking meditation as one of your habits but don’t know how to get started? Here are 6 things you can follow:

Look for a distraction-free environment

While an area with total silence is an ideal environment for meditation, it is not a must for everyone. If you think playing some light music can help relieve your stress and make you more relaxed, it’s definitely fine to do so when you meditate. Studies have shown that white noise can help lower our stress level and increase our concentration level.[3]

If you don’t want to meditate in a totally silent environment but have no idea of what to play, you can try start with this one:[4]

Meditate with the posture you feel comfortable

The Quarter Lotus is the most popular meditation posture. You sit on the floor cross-legged and rest your hands on your lap. And your back needs to keep straight throughout the process without slouching.

But if you are the one with chronic back pain problem, this posture may not be the best choice for you. Actually, what posture you have is not the key for meditation. You can also lie on your bed or the floor to meditate. The most important thing is the posture can make you completely relaxed. Here are some variations for you:[5][6]

But please be reminded that if you choose to meditate while lying down, you should keep yourself awake throughout the process.

Focus on your breathing tempo

Having the right breathing tempo is important as it can make you highly relaxed and concentrated, which is the ideal state for meditation.[7]

Close your eyes softly. Breathe as slowly and deeply as you can. Inhale with your nose and exhale from your mouth. If you do deep breathing correctly, you will feel your diaphragm is expanded and stretched.

Some people may even feel some…

Instant Confidence Boost From The Outside In: How To Dress For Confidence

When we try to look for advice on lifting confidence, it always has to do with our mindset. There’re hundreds of articles out on the internet to teach us how to gain confidence by thinking positive, killing negative thoughts, getting to know yourself and practicing interactions with different people. All of these suggestions are nice, but changing of mindset takes time, and communication skill takes practice.

If you’re wondering whether there’re some faster ways to boost your confidence, pay some attention to what you wear could be a good idea.

Your attire has a significant effect on self-esteem and confidence.

Almost all of us know that how we dress will affect the first impression with leave for others;[1] but not so many of us are aware of the fact that it’s also affecting how we perceive ourselves.

According to the findings from a study published on the Journal of Experimental Social Psychology, subjects who wore a lab coat which was associated with the doctor’s coat performed better than those who didn’t wear a lab coat and those who wore a lab coat described as a painter’s coat.[2]

Researchers have called this phenomenon “enclothed cognition”, meaning that what you wear have a significant effect on your physical and psychological state. The clothes you put on can make or break your self-confidence level.

The wrong clothes can badly affect your performance in work and life.

In the book Mind What You Wear – The Psychology of Fashion,[3] Professor Karen Pine says that the right or wrong clothes can affect your attitude.

In her study, she asked some women to take a math test. But unlike any regular math test, some women had to wear…

Earth’s mantle may be hotter than thought

Earth's mantle
HOT STUFF Temperatures in Earth’s mantle are higher than previously thought, results from a new experiment suggest.

Temperatures across Earth’s mantle are about 60 degrees Celsius higher than previously thought, a new experiment suggests. Such toasty temperatures would make the mantle runnier than earlier research suggested, a development that could help explain the details of how tectonic plates glide on top of the mantle, geophysicists report in the March 3 Science.

“Scientists have been arguing over the mantle temperature for decades,” says study coauthor Emily Sarafian, a geophysicist at the Woods Hole Oceanographic Institution in Massachusetts and at MIT. “Scientists will argue over 10 degree changes, so changing it by 60 degrees is quite a large jump.”

The mostly solid mantle sits between Earth’s crust and core and makes up around 84 percent of Earth’s volume. Heat from the mantle fuels volcanic eruptions and drives plate tectonics, but taking the mantle’s temperature is trickier than dropping a thermometer down a hole.

Scientists know from the paths of earthquake waves and from measures of how electrical charge moves through Earth that a boundary in the mantle exists a few dozen kilometers below Earth’s surface. Above that boundary, mantle rock can begin melting on its way up to the surface. By mimicking the extreme conditions in the deep Earth — squeezing and heating bits of mantle that erupt from undersea volcanoes or similar rocks synthesized in the lab — scientist can also determine the melting temperature of mantle rock. Using these two facts, scientists have estimated that temperatures at the boundary depth below Earth’s oceans are around 1314° C to…

This How Talk Therapy Changes Our Brains for the Better

Talk therapy is often considered the soft option when it comes to mental health treatment. Yet millions of patients and numerous studies testify to its long-term effectiveness, and now researchers say one type of talk therapy can produce visible changes in patients’ brains. They published their research in the journal Translational Psychiatry.

One of the best-known and most successful techniques is called Cognitive Behavioral Therapy, or CBT. People in CBT learn skills that allow them to challenge and disrupt unpleasant and negative thoughts, feelings, and behaviors. CBT is especially useful for people experiencing psychosis, a state of mind in which it becomes hard—if not impossible—to tell what’s real and what’s not. CBT for psychosis (CBTp) gives patients the tools to reframe their troubling thoughts and help calm themselves down.

For the study, researchers recruited 22 people who were already on medication to help with…