March 2014

Meditation

Benefits of meditation

Reduction of stress

Improve cardiac health

Stronger immune system

Improved sleep

Helps weight management

Better memory, concentration and creativity

Anti-ageing

 

Tips for successful meditation

Comfortable position

Right temperature for you

Quiet room

Phones off

Kids busy or in bed

 

Positions

Lying legs supported on a chair if you have back pain.

Lying on the floor, pillow underneath your knees to avoid straining your lower back.

Sitting on a chair with your back right against the back rest.

Sitting on a meditation stool

Sitting on the floor, leg crossed (requires flexible hips!). You can sit against the wall to support your back.

 

How to

Stay still ignoring outside noises and thoughts. The monologue in your head will keep going, just don’t dwell on it. If it is too loud, just concentrate on your breathing; it will occupy your mind. Just enjoy being there with nothing to do and nowhere to go. Enjoy the peace. Your body and mind will thank you for it!

Note: Some sessions will be more successful than other. Practice makes perfect.

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12 tips for organising your desk

  1. Choose a stable and supportive chair (see previous blog).
  2. Remove all clutter from under the desk for leg room.
  3. Computer screen and keyboard should be directly in front of you. Keep your body centered on the section of the keyboard you use the most, usually the letters.
  4. The top of your screen should be at about eye level and the screen at arm’s length directly in front of you. Use a monitor arm or screen raiser if needed. You should be looking slightly down at the screen.
  5. Avoid glare and clean screen frequently.
  6. Choose a large screen display and adjust brightness. Use the zoom button to enlarge text if needed.
  7. To avoid eyestrain, apply the 20:20:20 rule. Every 20 minutes, look 20 feet away for 20 seconds.
  8. Consider a short keyboard and a vertical mouse (see previous blog) which minimize shoulder tension. Keep the arm close to the body as when shaking hands.
  9. Touch the keys lightly. Touch type if you can. Keep your wrists straight relative to your forearm. Only use arm/wrist rests when you have stopped typing. Use keyboard shortcuts to reduce typing time.
  10. Use a document holder between keyboard and screen when copying.
  11. Take mini breaks at least every 45 minutes (20 minutes is even better). I use my oven timer so I have to walk to the kitchen to switch it off.
  12.   When possible, have your phone conversations while standing or walking.

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