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Health

Here’s a military trick that can help you fall asleep in 2 minutes

It was created to help fighter pilots.

via DVIDShub / Flickr

No better time to grab a little shut eye.

For those in the military, sleep can mean the difference between life and death. But shut-eye can be very hard to come by, especially during active conflict.

According to Sharon Ackman, the U.S. Navy Pre-Flight School developed a scientific method to help its pilots fall asleep. Through this technique, 96% of the pilots were able to fall asleep in two minutes or less.

If pilots could fall asleep during war, you should be able to use it to knock out in the comfort of your bedroom.

Here's how to do it:

Step 1: Relax in your seat

health, military sleep, meditation

Sleeping in difficult environments.

via DVIDShub / Flickr

Given the space restraints of a typical plane, the pilots were taught to sleep in a seated position. They put their feet flat on the ground, while relaxing their hands in their laps.

Breathe slow, deep breaths while relaxing every muscle in your face and letting your forehead, cheeks, mouth, tongue, and jaw go limp.

Step 2: Relax your upper body

Let your shoulders drop as low as you can. Allow the muscles in your neck go lifeless.

Starting with your dominant side, let your bicep feel like it's falling off your body. Then move to your forearm, hand, and fingers. If a muscle isn't relaxing, tense it first, then let it go loose.

Slowly exhale your tension.


Step 3: Relax your lower body

Tell your right thigh muscle to sink, then move down your leg, saying the same thing to your calf, ankle, and foot. Your leg should feel like it has sunk into the ground. Then move on to your left leg.

The final step is to clear your mind for ten seconds. You can do this by paying attention to your breath as it moves through your nostrils or holding a static image in your mind.

Once your body is relaxed and your mind quiet, you should slip away into darkness.

For more information on this sleep technique, check out Ackman's Medium blog.


This article originally appeared on 04.11.19

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Zen master Shōhaku Okumura explains why meditation is 'good for nothing'

An entirely different way of thinking about meditation.

Photo by Ian Stauffer on Unsplash

There is no cliff.

Most of us are at least somewhat aware of the vast benefits of meditation. It’s now fairly common knowledge that meditation can reduce stress and anxiety, improve focus and sleep quality, and even increase imagination. And with dozens of guided meditations accessible online, it’s easier than ever to incorporate the practice into our daily routine.

With such potential for creating positive transformation in our lives, we might find ourselves placing lofty goals on what exactly our meditation should provide: whether that's some sort of enlightenment or to simply come out of it feeling better. This belief that meditation should give us something profound could even feel intimidating, keeping someone from trying at all.

Take it from a Buddhist monk himself—perhaps the very best thing that meditation is good for is … nothing.

In a video provided by Intellectual Wave, Zen master Shōhaku Okumura discusses the concept of Zazen, which refers to a sitting meditation in Buddhist tradition. To practice Zazen is to sit without paying any attention or expectation to gain anything. That’s it. No more, no less. No visualizing, no listening to the wind, nada.

Okumura’s teachers called this type of meditation “good for nothing.”

Zazen is often easier said than done. Okumura concedes that when everybody practices meditation, including himself, there is at least some expectation, whether that’s to solve a problem or answer a question. Even something as pure as seeking enlightenment still contains “desire,” Okumura explains.

Buddhists even have a word for this sort of philosophical paradox called koan, which Okumura describes in the video as “conflict.” But he argues that once a person can sit without seeking, they can experience “total function,” where they can experience themselves as an integrated part of the universe, rather than a separate observer of it.

In our modern-day, results-oriented world, the concept of simply doing nothing might seem unproductive. Unattainable, even. But as counterintuitive as it sounds, making things meaningless might make our lives more meaningful. Okumura shared his own experience, saying, “One day I found myself sitting alone…not as a priest…in a kind of social occupation. I sat by myself and I found deep peace…I became free of my desire to be a good Buddhist. For the first time I found the real meaning of Zazen.”

I think it’s safe to say that humans will never evolve past the need for serenity. The world could definitely use a little more peace these days. Good ol’ good for nothing Zazen sounds like a lovely way to get there.

You can watch the full video below:

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Well Being

Yoga has been banned in Alabama public schools since 1993. How is this real?

Image by Paulo Sérgio de Oliveira Rosa from Pixabay

The health benefits of yoga are understood so far and wide in modern society that the exercise is utilized by everyone from suburban soccer moms to professional football players. We also have a wealth of research about the emotional and mental benefits of meditation—so much, in fact, that some schools have successfully implemented meditation as a way to improve student behavior.

But apparently, in Alabama, some folks are afraid that letting kids do yoga or meditation in school might lead them to do something terrifying...like becoming a Hindu, or being attracted to Hinduism, or looking into Hinduism, or something.

Since 1993, Alabama has banned yoga and guided meditation from public schools, as it got wrapped up in a blanket ban on "the use of hypnosis and dissociative mental states."

"School personnel shall be prohibited from using any techniques that involve the induction of hypnotic states, guided imagery, meditation or yoga," the State Board of Education's regulations state.

A new bill has been introduced—and passed in the Alabama House of Representatives in a 73-25 vote—that would allow schools to authorize yoga. However, for the bill to become law it has to pass through the Senate, where it is has stalled due to pushback from conservative groups who are concerned about the Hindu origins of the exercise.

Becky Gerritson, director of the conservative group Eagle Forum of Alabama, spoke out against the bill during the public hearing.

"Yoga is a very big part of the Hindu religion," she said, according to the AP. "If this bill passes, then instructors will be able to come into classrooms as young as kindergarten and bring these children through guided imagery, which is a spiritual exercise, and it's outside their parents' view. And we just believe that this is not appropriate."

The Eagle Forum website also states their official position:

"Many people see Yoga as harmless. Even many Christians churches offer Yoga. However, Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. Yoga is one of the six Āstika (orthodox) schools of Hindu philosophical traditions. In the Education Committee the sponsor made it very clear that Yoga was needed in schools to help with mental clarity which confirms that it is not intended to be just a physical exercise. We hold the position that if parents want their children to engage in the practice of yoga that they do it on their own time and not in public schools with tax payer money."

Ah yes. Mental clarity = a problematic religious influence of some sort. Makes perfect sense.

Considering the fact that the Eagle Forum has complained about school prayer being banned and the Ten Commandments statue being removed from a government building, that they and really, really wanted "under God" to remain in the Pledge of Allegiance kids say each day, their stance seems a smidge hypocritical. And banning an exercise that isn't overtly religious just because it originated from an Eastern spiritual tradition and not Christianity seems silly.

The fact of the matter is yoga has gone mainstream. In the U.S. especially, it's far removed from any religious connotations. That's not necessarily a good thing—there are ongoing discussions about cultural appropriation in Western yoga practices—but the idea that yoga turns you Hindu is illogical on its face.

The resistance seems particularly overreactive when you see that the bill includes strict rules for schools to teach yoga, such as limiting it "exclusively to poses, exercises and stretching techniques," using "exclusively English descriptive names" for the poses, and expressly prohibiting "chanting, mantras, mudras, use of mandalas, and 11 namaste greetings."

Stripping any and all Indian or Hindu elements from school yoga practices, what do they fear happening? Do they think kids putting their bodies into a specific position will somehow summon Hindu spirits that will somehow convince the children to be Hindu?

"This whole notion that if you do yoga, you'll become Hindu — I've been doing yoga for 10 years and I go to church and I'm very much a Christian," said Democratic Rep. Jeremy Gray, who introduced the bill, according to the AP. Gray was introduced to yoga when he played college football at North Carolina State University and enjoyed it so much he became a yoga instructor himself.

Rajan Zed, who is president of Universal Society of Hinduism, pointed out that the overwhelming majority of yoga teachers and practitioners aren't Hindu and that anyone of any faith can utilize yoga.

"Traditionally Hinduism was not into proselytism. So, Alabamans should not to be scared of yoga at all," Zed wrote in a statement after the committee meeting.

The same goes for meditation, guided or otherwise. Yoga and meditation are ancient practices that people around the world from various cultures and traditions have benefited from without some big conversion to the faith of their origins. Every guided meditation I've ever done just walks you through peaceful mental imagery. We're not talking about holding seances or ritual sacrifices here, for the love.

When we have bullying and mental health crises and mass shootings happening in schools, kids doing a tree pose or imagining they're floating on a beautiful lake are the last things adults should be worrying about. Seriously.

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Jerry Seinfeld said daily meditation and lifting weights have completely changed his life

via Jon Bauer / Flickr

Jerry Seinfeld has been one of the keenest observers of the human condition for over five decades. Albeit most of his observations have been brilliant dissections of the mundane, most famously socks, chips 'n dip, and sports jerseys.

However, earlier this month the comedian got serious on Tim Ferriss' podcast, revealing the two routines that help him stay sane and creative in the mentally and physically draining world of comedy.

Ferriss is best known for his book, "The 4-Hour Work Week."

"Weight training, and Transcendental Meditation. I think I could solve just about anyone's life, and I don't care what you do" Seinfeld said.

"I think your body needs that stress, that stressor," he added. "And I think it builds the resilience of the nervous system, and I think Transcendental Meditation is the absolutely ultimate work tool."

Seinfeld says that Transcendental Meditation (TM) helps him stay mentally sharp.

"As a standup comic, I can tell you, my entire life is concentration fatigue," he said. "Whether it's writing or performing, my brain and my body, which is the same thing, are constantly hitting the wall. And if you have [TM] in your hip pocket, you're Columbus with a compass."

The comedian practices TM twice a day or "any time I feel like I'm dipping," he said. For example, if he isn't feeling inspired during a writing session, he will meditate. "If I sit down and the pen doesn't move for like 20 minutes, I know I'm out of gas," he said.

In 2018, Seinfeld told Page Six that he and his wife, Jessica, have practiced TM for over two decades. "My wife and I have been meditating for 25 years. We're happier, healthier, we look better," he said. "I was ­5-foot-4 before I meditated."

Seinfeld isn't the only A-list celebrity who endorses the practice. Howard Stern, Oprah Winfrey, Paul McCartney, Clint Eastwood, Mick Jagger, Russell Brand, Katy Perry, and "Twin Peaks" creator David Lynch are all enthusiastic practitioners.

Numerous studies have proven that practicing T.M. can help with stress, anxiety, PTSD, and hypertension. It's also associated with an overall increase in life satisfaction.

However, the Maharishi Foundation USA, teachers of the trademarked technique, is often criticized for charging people to learn the practice. Some say it's basically a traditional mantra meditation that can be learned elsewhere for free.

Seinfeld's second daily habit is weight training.

"So it's three times a week of weights, and three times a week, the interval cardio training," he told Ferriss. "And there are a lot of days where I want to cry instead of do it because it really physically hurts. But I just think it's very balancing to the forces inside humanity that I think are just, they overwhelm us."

In the end, Seinfeld believes these two practices help him maintain his mental and physical health while improving his writing, which he calls "the most difficult thing in the world."

"A lot of my life is — I don't like getting depressed," he admits. "I get depressed a lot. I hate the feeling, and these routines, these very difficult routines, whether it's exercise or writing, and both of them are things where it's brutal. "

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