+
popular

Here's a simple, no-nonsense and easy meditation technique that'll reduce your COVID-19 anxiety

Here's a simple, no-nonsense and easy meditation technique that'll reduce your COVID-19 anxiety

If you've ever considered meditation, now's a great time to start. Because, if you're like most people right now, you have two things: stress and too much time on your hands.

Meditation has traditionally been tied to ancient spiritual traditions and new-age ideas which, depending on your disposition, can either be a turn-on or a turn-off. But these days it's a practice that's recommended by therapists and is scientifically proven to have incredible benefits.

Research shows it can rewire your brain to improve your focus, happiness, and productivity. It's also therapeutic for people with anxiety, depression, PTSD, and high blood pressure.


A daily meditation practice can be a big help during the coronavirus crisis because it decreases brain activity in the Default Mode Network and increases it in the right medial temporal lobe.

So what's that supposed to mean?

Instead of being stuck in the part of your brain that ruminates on how things can go wrong, it activates the part of your mind associated with attention and concentration. That means less time spent worrying about what the future may bring and more time living in the present, where you can be of help to your loved ones and yourself.

via Peter Miller / Flickr

A study published in the journal Cognitive, Affective, & Behavioral Neuroscience showed that "meditation was found to be associated with relatively lower activity in regions of the DMN in meditators compared to controls during meditation compared to another active cognitive task, as indicated by a significant Group x Task interaction."

Mediation also slows down your brain waves. This gives you the superpower of being able to thoughtfully respond to outside stimuli instead of immediately reacting. That's going to come in handy when cabin fever starts to take hold and your family gets on your nerves.

With a daily meditation routine, you'll notice you gain the power to thoughtfully respond to situations and stimuli instead of simply reacting.

"[Mindfulness mediation is] one of the early steps of learning how to follow our thoughts," Chloe Carmichael, a clinical psychologist based in New York City, told The Huffington Post. "Once you have mindful awareness of what your thoughts are, you're able to observe them without reacting to them."

via Pixabay

Now, how do I do it?

There are many different ways to meditate. Personally, I learned a very simple mindfulness meditation through Dr. Carl Totton of the Taoist Institute in Los Angeles.

It's a very simple technique that helps carve new neural pathways and improve your focus and concentration. One reason that it's so easy to learn is that it actually rewards you for failure.

Most people who've tried meditation quit after a few minutes because they find it impossible to clear their minds. What they don't know is that the fact that it's pretty much impossible to be thought-free is the point of the exercise.

ABC News anchor Dan Harris, does a great job of describing the simple practice his book, "10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works — A True Story."

— Sit comfortably in a quiet place. You don't have to be cross-legged, but your spine must be straight.

— Close your eyes and focus on your breath going in and out of your nostrils.

— Your attention will wander from your breath. Each time that happens, forgive yourself and return your attention back to the air going through your nostrils. The entire game is to catch your mind wandering and then return your focus to your breath.

The first time you try it, you'll notice that it is extremely hard to maintain focus on your breath. You'll notice that your mind loves to wander. That's ok, just bring it back to your breath going in and out of your nostrils.

Every time you "fail" by allowing your mind to wander off, it's a win. The process of catching your mind and returning it back to your breath strengthens your mind and increases your ability to control your thoughts.

Set a timer on your smartphone for five minutes the first time. Then increase the time by a minute or two each day. I've found that I get great results after about eight minutes or so a day.

via Marco Conti / Flickr

The goal here is not to torture yourself, but to develop a daily habit. I like to meditate on the bathroom floor after a shower in the morning.

On your first attempt, you will immediately notice that it's extremely hard to maintain focus on your breath. You will also notice how much your mind loves to wander.

There's a popular misconception about meditation that you must completely clear your mind. However, according to Harris, this is "basically impossible unless you are enlightened, or you have died."

The incredible part of this practice is that after just a few days you'll begin to have a completely different relationship to your thoughts.

You will catch yourself ruminating about something you shouldn't, like 'How long will I be stuck in this house?' but then gently return your thoughts to the task at hand or something more meaningful — just like you return your thoughts to your breath while meditating.

Before meditation, I found it very difficult to stop ruminating on negative events that happened in the past or fears about the future. After meditation, I learned to push those thoughts aside. It's an amazing feeling when you realize that you can have greater control over your thoughts and, therefore your life.

That's something we could all use more of in these trying times.

Here are some more resources to help you during the pandemic:

Dan Harris further explaining his meditation technique.

Harvard has some dietary tips to help reduce your anxiety.

Here are "8 Ways to Make Meditation a Daily Habit" from the Chopra Center.

Pedram Shojai teaches how to resolve anxiety through qi gong.

Sponsored

Three women, three MS journeys: How multiple sclerosis looks different for everyone

Gina, Nathalie and Helga share their reactions to being diagnosed with MS and how they stay informed and positive in the face of ever-changing symptoms.

Courtesy of Sanofi

Helga, Nathalie and Gina all have MS, and their experiences show how differently the disease can manifest.

True

It’s been 155 years since neurologist Jean-Martin Charcot gave the first lecture on a mysterious progressive illness he called “multiple sclerosis.” Since then, we’ve learned a lot. We know MS causes the immune system to attack healthy tissue, including damaging the brain and spinal cord. Resulting symptoms can be debilitating and include fatigue, blurred vision, memory problems and weakness. Huge advancements in our understanding of MS and its underlying causes, as well as treatment advances, have been made in the past few decades, but MS remains a complex and unpredictable reality for the 2.8 million+ people diagnosed around the world.

Ironically, the only real constant for people living with MS is change. There’s no set pattern or standard progression of the disease, so each person’s experience is unique. Some people with MS have mild symptoms that worsen slowly but sometimes improve, while others can have severe symptoms that drastically alter their daily lives.

All people with MS share some things in common, however, such as the need to stay informed on the ever-evolving research, find various lines of support and try to remain hopeful as they continue living with the disease.

To better understand what navigating life with MS really looks like, three women shared their MS stories with us. Their journeys demonstrate how MS can look different for different people and interestingly, how the language used to talk about the disease can greatly impact how people understand their realities.

woman with horse, woman riding horseGina loves riding her horse, Benita.Courtesy of Sanofi

Gina—Hamburg, Germany (diagnosed with relapsing multiple sclerosis in 2017)

When her youngest son was 4 months old, Gina started having problems with her eye. She’d soon learn she was experiencing optic neuritis—her first symptom of MS.

“Immediately after the diagnosis, I looked up facts on MS because I didn’t know anything about it,” Gina says. “And as soon as I knew what could really happen with this disease, I actually got scared.”

As her family’s primary income provider, she worried about how MS would impact her ability to work as a writer and editor. Her family was afraid she was going to end up in a wheelchair. However, for now, Gina’s MS is managed well enough that she still works full-time and is able to be active.

“When I tell somebody that I have MS, they often don't believe me the first time because I don't fulfill any stereotypes,” she says.

Overwhelmed by negative perspectives on living with MS, Gina sought support in the online MS community, which she found to be much more positive.

“I think it’s important to use as many positive words as you can when talking about MS.” It’s important to be realistic while also conveying hope, she says. “MS is an insidious disease that can cause many bad symptoms…that can be frightening, and you can't gloss over it, either.”

To give back to the online community that helped her so much, Gina started a blog to share her story and help others trying to learn about their diagnosis.

Though she deals with fatigue and cognitive dysfunction sometimes, Gina stays active swimming, biking, riding horses and playing with her sons, who are now 11 and 6.

Cognitive dysfunction is common in MS, with over half of people affected. It can impact memory, attention, planning, and word-finding. As with many aspects of MS, some people experience mild changes, while others face more challenges.

Gina says that while there’s still a lot of education about MS needed, she feels positive about the future of MS because there’s so much research being done.

woman in wheelchair holding medal, woman rowingNathalie is an award-winning rower with multiple international titles.Courtesy of Sanofi

Nathalie — Pennes Mirabeau, France (diagnosed with relapsing-remitting multiple sclerosis in 2002)

Nathalie was a teenager and a competitive athlete when she noticed her first symptoms of MS, but it would take four years of “limbo” before she was diagnosed.

“Ultimately, the diagnosis was more of a relief, than a shock,” she says. “Because when you have signs and you don’t know why, it’s worse than knowing, in the end, what you have.”

However, learning more about the disease—and the realities of disease progression—scared her.

“That glimpse of the future was direct and traumatic,” she says. Her neurologist explained that the disease evolves differently for everyone, and her situation might end up being serious or very mild. So, she decided to stop comparing herself to others with MS.

She said to herself, “We’ll see what happens, and you’ll manage it bit by bit.”

By 2005, Nathalie’s MS had progressed to the point of needing a wheelchair. However, that has not dampened her competitive spirit.

Nathalie began her international rowing career in 2009 and has won multiple world titles, including two Paralympic medals—silver in London and bronze in Tokyo. Now, at 42, she still trains 11 times a week. Fatigue can be a problem, and sometimes hard workouts leave her with muscle stiffness and shaking, but she credits her ongoing sports career for helping her feel in tune with her body’s signals.

“Over the years, I’ve learned to listen to my body, letting my body guide when I need to stop and take breaks,” she says.

Nathalie explains that she used to only look backwards because of the initial shock of her diagnosis. In time, she stopped thinking about what she couldn’t do anymore and focused on her future. She now lives in the following mindset: “Even when doors close, don’t miss out on those that open.” Instead of focusing on what she can’t do, she focuses on the opportunities she still has. Right now, this includes her training for the 2024 Paralympic Games in Paris, where she will compete for another rowing medal.

“I only go forward,” she says. “Well, I try, anyway…It’s easy to say, it’s not always easy to do. But that’s what I try to do.”

woman exiting water after swimming, woman with great daneHelga's Great Dane has become a helpful and beloved companion.Courtesy of Sanofi

Helga—Johannesburg, South Africa (diagnosed with relapsing multiple sclerosis in 2010)

When Helga first started having balance issues and numbness in her feet, she chalked it up to her training as a runner. But when the numbness moved to her face, she knew something was wrong. She never guessed it was MS.

“When I was diagnosed, I felt completely overwhelmed and clueless,” Helga says. “I felt that I had nowhere near enough information. I did not know anything about the disease…I had no idea that it was going to be a process of continually monitoring and adjusting your lifestyle.”

In the beginning, Helga’s symptoms developed slowly, and she didn’t appear ill to others. She was even able to run for a few years after her diagnosis, but she couldn’t do marathons anymore, and she began to fall frequently due to balance issues and right-foot dragging. Then her cognition issues became more problematic, especially in her job as a trainer in a printing company.

“My executive function, decision-making and short-term memory were affected to the point that I was eventually medically unfit for work,” she says. She stopped working in 2017.

However, she didn’t stop living life. Even though she could no longer run, she continued to swim competitively. She got a Great Dane puppy and trained him as a service dog to help her walk. She also serves as vice chair of the patient support organization Multiple Sclerosis South Africa, and she advises others who have been diagnosed to join a patient advocacy group as soon as possible to get reliable information and meet others with MS.

Helga says she is “hopeful” about the future of MS. “I must say that I am so grateful that we have all the new medications available, because my life would not be the same if it wasn't for that,” she adds.

Part of how she manages her MS is by looking at the positives.

“If I could tell the world one thing about MS, it would be that MS is an incurable disease of the nervous system, but it's also the greatest teacher of valuing your health, family, friends, and managing change in your life,” she says. “My life is diversified in a way that I never, ever thought it would, and MS has been honestly the greatest teacher.”

Each MS journey is unique – with each person impacted experiencing different struggles, successes, and feelings as they manage this unpredictable disease. But the common thread is clear – there is a critical need for information, support, and hope. We are proud to participate in World MS Day and share these incredible stories of living life while living with MS. To learn more about MS, go to https://www.sanofi.com/why-words-really-matter-when-it-comes-to-multiple-sclerosis.

MAT-GLB-2301642-v1.0-05/2023

This article was sponsored by Sanofi. Participants were compensated when applicable.

CGI characters speaking Old English, Old Japanese and Hittite.

Given that language evolves so rapidly, it’s hard to imagine what people sounded like 200 years ago, let alone 500 or a thousand. Even when we watch movies about ancient civilizations, the characters usually speak in a language similar to the audience, giving us a false sense of what people in those times were like.

The folks at Equator AI are giving people a realistic idea of what people in ancient civilizations sounded like by recreating the languages of 15 languages that haven't been heard in centuries. In the video, the languages are spoken by computer-generated recreations of people who lived in that era.

Keep ReadingShow less
Pop Culture

'Ted Lasso' excelled at portraying platonic love. Here are the show's Top 6 'love stories.'

We all love a romantic love story, but it's just as fulfilling to witness these platonic love stories play out.

Ted and Rebecca's friendship is one of the best things about the "Ted Lasso" series.

"Ted Lasso" has wrapped up its third and final season, leaving people analyzing and debating and feeling all kinds of feelings about the series and its characters.

Since watching the final episode, I've been thinking about what I've loved most about the show, because seriously, there's a lot to love. Ted himself, of course. The quirky cast of characters. The humor. The triumph and redemption. Roy Kent's grumbles. Sam Obisanya's everything.

Then there are the relationships, which is where the show really shines. Not so much the romantic relationships—those were somewhat meh in the end—but the way the show portrayed genuine platonic love in its various hues. Considering how many shows (over)utilize romance and sex for dramatic effect, it was refreshing to see multiple relationships develop and deepen over three seasons without any romance involved.

Here are (in my humble opinion) the six best platonic relationships on "Ted Lasso."

Keep ReadingShow less
Joy

Man lists things millennials grew up with that Gen Z would be outraged by

"Imagine telling them that their free unlimited minutes only started after 9:00 and on the weekends."

Things Gen Z would be outraged by that were normal for millennials.

There will likely always be some kind of playful generation war going on between older and younger generations. This time it's a millennial throwing what some may deem as truth bombs at Gen Z, seemingly unprompted. (Well, it could be that he's upset that Gen Z is getting all the credit for being tech savvy since the majority of his complaints were technology related.)

Dwight Thomas uploaded a video to TikTok listing things that millennials grew up with that the generation below him would be outraged by. As someone who would be considered an elder millennial by some people, I'd have to agree. The man makes some valid points about things we experienced as teenagers that would likely make teens today aggressively send out Change.org petitions.

"These new-age kids will never understand the struggle. Imagine telling them that their free unlimited minutes only started after 9:00 and on the weekends," Thomas says into the camera.

Keep ReadingShow less
Pop Culture

Farmers are pretending their chickens are 'armies' and battling it out on TikTok

The "Chicken Wars" might be the most wholesome online trend ever.

#chickenwars/TikTok

The battle has begun.

TikTok has no shortage of silly trends, but this one is so clucking cute.

In a bizarre phenomenon dubbed the “chicken wars,” farmers have begun posting videos of themselves hyping up their flocks, which they call “armies,” and bragging about how their army would “win” in a theoretical battle against another flock.

According to Insider, the trend began on May 27, after a farmer named Dylan (@dylan_bezjack) posted a video of himself strutting in front of his feathered friends and doing some playful trash talking.
Keep ReadingShow less
Joy

Meet the 11 outstanding nonprofits that took home this year’s Classy Awards

Each organization has gone above and beyond to make our world a better place.

All images provided by the Classy Awards, used with permission

Give these organizations all the awards

True

Since 2009, the Classy Awards have celebrated nonprofits for their unique approaches to making our world a better place for everyone. Winners are given a platform to amplify their cause and showcase the positive impact of their programs.

This year, we are proud to announce that the Classy Awards have partnered with Upworthy, and we are thrilled to shine a spotlight on the 2023 winners.

From championing gender equality, to massively reducing food waste, to providing trade-based skills training to the neurodivergent community, each organization has made an incredible contribution to the betterment of our world.

Collectively through their efforts, nearly 1.5 million people and animals were served across 34 countries worldwide last year alone. That’s a win in itself.

Check out the 11 winners for 2023 below:


​412 Food Rescue

1/11

In an effort to address the growing concern of food waste, hunger, and environmental sustainability, 412 Food Rescue uses an innovative app to match volunteers, aka Food Heroes, with other organizations that might have a surplus of perfectly good but unsellable food that would otherwise be wasted and redirect it to people who need it.

Food Heroes has redirected 137 million pounds of edible food from landfills to the people who need it most.

Arnold Schwarzenegger in São Paulo, Brazil, 2019.

At 75, Arnold Schwarzenegger is thinking about the big questions of life. He opened up about his thoughts on the afterlife in a conversation with his “Twins” co-star Danny DeVito for Interview Magazine.

Devito asked “The Terminator” star, “What's in the future for us?" and he gave a thoughtful answer to a question that philosophers, scientists and religious leaders have grappled with since the dawn of humanity.

"It reminds me of Howard Stern's question to me. 'Tell me, governor, what happens to us when we die?' I said, 'Nothing. You're 6 feet under,'” he told DeVito.

"I said, 'We don't know what happens with the soul and all this spiritual stuff that I'm not an expert in, but I know that the body as we see each other now, we will never see each other again like that,'" continued Schwarzenegger.

Keep ReadingShow less